30-20-10

Dec 29th, 2014

Category: CrossFit

30-20-10

daniel
Classes in Southie Green only today @  5:30am, 6:30am, 7:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm & Mobility Class

Just a reminder, we’ll be running a reduced schedule for the rest of this week. Please see below for updates:
Tuesday 12/30: Claasses in Southie Green only; 5:30am, 6:30am, Conditioning 7:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Wednesday 12/31: Classes in Southie Green only; 5:30am, 6:30am, 7:30am, 9am, 11am, 12pm, Open Gym 1-3pm, 3pm, 4pm
Thursday 1/1: Classes in Southie Green at 11am & 12pm only
Friday 12/2: Back to a normal schedule!

CrossFit Southie Bootcamp is BACK in January!
Are you or someone you know looking for a fun group fitness routine, but perhaps a bit too intimidated by CrossFit? Our Bootcamp would be a perfect fit. CrossFit Southie Bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than general CrossFit. It is great for weight-loss, conditioning, or as a ramp up to regular CrossFit classes. For full details on CFS Bootcamp, click here. Join us in kicking off the New Year on the right foot!

Strength
Deadlift
3-3-3-3-3
-Between sets complete 3 seated box jumps. Add weight to increase difficulty.

WOD
30-20-10
Chest to Bar Pull-ups
Thrusters (95,65)

Level 2- 75, 55
Level 1- 65, 35

DISCUSSION 7 Comments

  1. Joel 12/30/2014 at 2:12 am

    Deadlift: 295 x 3 305 x1
    Box Jumps: 24 inch box plus a 15# plate
    WOD: 10:47 L1

  2. jason barrow 12/30/2014 at 1:35 am

    Deadlift: 345×3
    Box Jumps: plate stacks
    WOD: 17:09 Rx

  3. Jason 12/29/2014 at 8:36 pm

    DLs deferred for much needed core work. 1st day back in many months
    13:02 L2

  4. lizowiz 12/29/2014 at 4:17 pm

    Strength: 215×3
    WOD: 11:20Rx

  5. Petra 12/29/2014 at 3:12 pm

    DL: 205#
    WOD: 9:50 @55# and regular pull-ups.
    Squats and more squats with Kara afterwards.

  6. Alec 12/29/2014 at 2:19 pm

    Nice to see some 6/7AMers join the mix today.

    365×3 DL, 50lb. weight vest? with 44lb KBs for seated box jumps, 8:29Rx for metcon. That was waaay tougher than Fran.

  7. Brian M. Maser 12/29/2014 at 2:03 pm

    DL: 365#; WOD: 7:55 regular pull-ups, Rx weight; extra credit 2k row w/ a couple Toasties (Baby Caslin, George) in 6:58.