April March Madness

Apr 11th, 2018

Category: CrossFit

April March Madness

Bring a Friend Day: NEXT THURSDAY (4/19) during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet your friends! Our next Bring a Friend Day will be next Thursday, April 19 during all classes.

Bring a Friend Day Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm-up
2 Rounds
50’ Bear Crawl
50’ Burpee Broad Jumps

Then:
2 Rounds
50’ Death March w/ Barbells
10 Jumping Lunges

Mobility
Glutes
Hip Flexors

Strength
Deadlift
3-3-3-3-3

WOD
15-12-9-12-15
Overhead Squats (95,65)
Toes to Bar

Level 2 – (75,50)
Level 1 – (50,35)
ADV – (115, 80)

Extra Work
20 Deficit Strict Handstand
Push-ups (4 inch,3 inch)
400m Stone hug carry (90/60)
20 Strict Hanstand Push-ups

DISCUSSION 8 Comments

  1. Brian Campbell 04/12/2018 at 9:19 pm

    Extra wod: 7:44 Rx

  2. Joel Carpenter 04/12/2018 at 11:55 am

    Deadlift: 315 x 3 320 for 1 and done
    WOD: 9:50 @ 65#

  3. Ryan Gould 04/12/2018 at 2:11 am

    DL: 335×3

    WOD: 12:12 Rx

  4. Trevor 04/12/2018 at 12:20 am

    345

    6:13 Rx

  5. biscoe 04/11/2018 at 5:29 pm

    dl 3×12: 350 (across)
    wod: 9:13 – front squat @ 135# / GHD

  6. Ben 04/11/2018 at 3:52 pm

    Subbed Monday extra work for Deadlifts: 115-155 / 5 MU / round
    WOD: 7:37 Adv.

  7. Sean Flannery 04/11/2018 at 1:45 pm

    Strength: 286-352#
    WOD: 8:31 Adv
    Extra: 11:38 w/2×1.5 pood farmers carry

  8. Crowley 04/11/2018 at 1:31 pm

    deadlift: 315 across
    wod: 7:21 adv