Thank You!!!!! – CFS

Nov 15th, 2016

Category: CrossFit

Thank You!!!!! – CFS

Jan 2014 - Haley Coaching Emily Porter Through Pike Push Ups

Jan 2014 – Haley Coaching Emily Porter Through Pike Push Ups

We wanted to send a huge thanks to everyone that helped out for the Southie Showdown. The event would not exist without each and every one of you. Your willingness to participate, encourage, and lend a hand to help showcase what Crossfit Southie is all about is what makes our community so special. From the bottom of our hearts thank you so much for being here this weekend!
– CFS Staff

Skill
Kettlebell Work
– Quad Smash
– Arm-bar
– Windmill
– Single leg deadlift

WOD
5 Rounds
In 4 Minutes Complete
400m Run
20 Kettlebell Swings (2/1.5)
then AMRAP Wallballs
Rest 2 Minutes

Level 2- 1.5,1
Level 1- 1, 0.75

***500M ROW or 0.6 BIKE CAN BE SUBBED FOR RUN. DON’T STAY HOME***

DISCUSSION 6 Comments

  1. jason barrow 11/16/2016 at 1:56 am

    WOD: 42 Rx (12, 1, 8, 11, 10) [500m row]

  2. Nick Alonso 11/15/2016 at 3:57 pm

    WOD: 74 Rx (18,15,11,15,15)

  3. Brian M. Maser 11/15/2016 at 2:56 pm

    126 Rx (30, 30, 25, 20, 21)

  4. Ben Brauer 11/15/2016 at 2:12 pm

    WOD: 160 (35, 38, 30, 29, 28)

  5. Brendan Caslin 11/15/2016 at 1:27 pm

    WOD: 208 (48,46,40,39,35)

  6. Sean Flannery 11/15/2016 at 12:51 pm

    WOD: 158 Rx (35, 31, 30, 30, 32)