4:1

Dec 28th, 2017

Category: CrossFit

4:1

2012 – CFSouthie Carson Beach 5k

We will be running one box only all week Between Xmas and New Years for All Levels classes. Come on in and get your fitness on!
Today – Thurs 12/28 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Friday 12/29 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Saturday 12/30 – No classes in orange. Normal Schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, Oly at 11am, noon intro.
Sunday 12/31New Year’s Eve – 9am, 10am and 11am. Endurance class is also still on today @ 10am.
Monday 1/1Happy New Year!!! All levels classes in Southie Green at 11am and noon.
Tuesday 1/2 – Normal Schedule

SKI WEEKEND
The fall weekend was such a success we decided to plan a follow up trip to Killington, VT for a ski weekend! We rented a 5,000 square foot house for 3 nights, February 1st-4th (Thursday-Sunday). The house has a hot tub, pool table, and is walking distance to Killington’s night life. Families and non-skiers are welcome too. The cost for the weekend is $250/person. To reserve a spot click HERE.  It’s going to be a blast! Don’t miss out!

Warm-up
Partner Up!
P1: 15/12 Cals on Rower
P2: Strict Pull Ups
Switch
P1: 15/12 Cals on Rower
P2: Reverse Lunges
Switch

Skill
Pistol

Accessory
3 x 10 Ring Rows
Complete each set with a different hand position
– Overhand
– Neutral
– Underhand

ADV- Single arm Ring Row
Try a few single arm pull-ups. A band can be used for pulling assistance with the no pull-up bar hand.

Strength
Push-press
3-3-3-3-3

WOD
In 4 Minutes complete
30/25 Calorie Row
20 Pistols
Then AMRAP Strict Pull-ups

Rest 1 Minute

In 4 Minutes complete
30/25 Calorie Row
20 Pistols
Then AMRAP Chest to Bar Pull-ups

Rest 1 Minute

In 4 Minutes complete
30/25 Calorie Row
20 Pistols
Then AMRAP Chin over bar Pull-ups

Level 2- 25/20 Cals
Level 1- 20/15 Cals
ADV – wear a vest

*Coaches Tip*- Consider scaling with bands to get full range of motion during each type pull-ups

DISCUSSION 5 Comments

  1. Ryan Gould 12/30/2017 at 7:02 pm

    PP: 115×3

    WOD: 5-0-0 Bike. Bike was a bad choice :/

    Becca’s bday donut extravaganza!

  2. Jason Barrow 12/29/2017 at 1:40 am

    Push Press: 95×3
    WOD: 13-15-25 Rx

  3. Trevor 12/28/2017 at 11:58 pm

    135 across

    Wanted a challenge in the pullups but definitely couldn’t do vested pistols. Ski erg was a nice middle ground.

    21-16-29 w/Ski erg

  4. Brian Campbell 12/28/2017 at 11:32 pm

    Push Press: 225×3
    Wod: 19/28/27 Adv

  5. Alec 12/28/2017 at 4:09 pm

    205, 215×2 15, 16, 17 reps