Holiday Special Offers!

Dec 10th, 2018

Category: CrossFit

Holiday Special Offers!

Anibal


Are you or a friend looking to give CrossFit Southie a try? Now is the time! Check out our holiday specials available now through 12/23. Stop by the front desk or click here to register for the 3-Month Special.

Warm-up
2 Rounds
Every 90 seconds
1. Row 250m
2. 10 Burpee Step Up w/ Knee Drive
3. 10 PVC Pipe OHS w/ Pause

Strength
EMOM 10
2-pos Squat Snatch
-High Hang
-Mid Hang

Keep the load light-to moderate. Focus on technique.

WOD (20 minute cap)
1000m Row
21-15-9
Burpee Box Jump
Overhead Squats (115,75)
1000m Row

Level 2 – (95,55)
Level 1 – (75,35)

Extra Work
18-15-12-9-6-3
Strict Ring Dips
L-Pull Up
50ft Handstand walk

WOD Credit – Linchpin

Conditioning/Bootcamp
(6:30AM in Southie Green/4:45PM in Southie Orange)
3 Rounds
4 Minutes of Rowing
3 Minutes of Biking
2 Minutes of Running (AR bootcamp)
1 Minute of Ski Erg
Rest 2 Minutes

*No Rest between exercises. Accumulate max reps.

 

DISCUSSION 4 Comments

  1. Ryan Gould 12/11/2018 at 1:48 pm

    EMOM: 115 (SC)

    WOD: 19:31 @ 115 (BS)

  2. Sean Flannery 12/10/2018 at 8:55 pm

    105-165#
    15:42 Rx

  3. Alec 12/10/2018 at 3:24 pm

    16:27Rx Happy Monday!

  4. Crowley 12/10/2018 at 1:39 pm

    emom: 115-165
    wod: 16:43 rx