Post Row Diabolicism – CFS

Mar 20th, 2017

Comments: 11
Category: CrossFit

Post Row Diabolicism – CFS

Eric

New Class Addition: Southie Skills Lab Tuesday Nights @ 7pm!
We’re excited to announce that CrossFit Southie skills lab has started off with a bang! In the first class we had a lot of peeps get their first bar muscle up, and others working on chest to bar! Each week will be a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements will be kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes are an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! All ability levels welcome. This class is free for all members and does not count toward your weekly class total. Tomorrow, we will focus on toes to bar and skin the cat. So, come on by and get some ill skillz!

Strength
1. Press
3-3-3-3
2. Push-press
3-3-3-3

WOD
In 14 Minutes Complete
2000m Row
Then AMRAP
50 Double Unders
15 Deadlifts (185,135)

Level 2- (155,105)
Level 1- (95,65)

DISCUSSION 11 Comments

  1. Joel Carpenter 03/21/2017 at 1:13 pm

    Strict Press: 105 x 3
    Push Press: 135 x 3

    WOD: 2+1 (15 dubz/round) they are getting better but still a struggle

  2. Andrea Cooke 03/21/2017 at 1:58 am

    Wod: 4+55rx

  3. Ryan Gould 03/21/2017 at 1:38 am

    SP: 115×3
    PP: 135×3

    WOD: 2+50 Rx. Back started to whine during the second rd of DLs from 17.4

  4. Jason Barrow 03/21/2017 at 12:42 am

    Press: 115×3
    Push Press: 135×3
    WOD: 3+54 Rx
    Trev vs Chaput was quite the show as always.

  5. Trevor 03/21/2017 at 12:23 am

    Press: 120
    PP: 155
    WOD: 4+30 Rx
    Killed myself trying to beat Dave again. Couldn’t hold on this time.

  6. Daniela Bitto 03/20/2017 at 10:42 pm

    SP 100 PR
    PP 140
    Wod 2+50RX

  7. Crowley 03/20/2017 at 4:31 pm

    press: 165×3
    push press: 215×3
    wod: 4+53 – 1500m ski erg with 53# kb swings instead of deadlifts

  8. Alec 03/20/2017 at 2:50 pm

    3 + 6 Rx

    17.5 prediction: Ascending ladder of thrusters 3-6-9-12-18… (105/70) with 30 double unders in between each set

  9. SEAN FLANNERY 03/20/2017 at 1:16 pm

    SP: 176×3
    PP: 237×3
    WOD: 3+ 56 Rx

  10. Marc 03/20/2017 at 12:41 pm

    Press: 5×135
    PPress: 2×215, 3×205
    WOD: 2+61

  11. Kurt 03/20/2017 at 11:16 am

    SP: 135
    PP: 175
    WOD: 4+28, L2 and 2.5mi bike

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