Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. WOD “Jerry” Run 1 mile (2 – 800’s) Row a 2k Run […]
Although Father’s Day was yesterday, I wanted to take the time to devote this post to those who are fathers or will be in the near future. As children, we are all heavily influenced by our parents in one capacity or another and in many ways those influences mold and shape us into the individuals […]
Amy and Goose, As you know, I leave to move back to Toronto tomorrow, and before I go, I just wanted to share with you how Crossfit Southie has impacted my life over the past few months. In nine short months, Boston has come to feel like home. This is in no small part due […]
WOD 3 rounds 400m run/500m row(rain substitute) 15 burpees Rest exactly 2 minutes Then 3 rounds 15 Deadlifts (135,95) 8 Front Squats (135,95) Rest exactly 2 minutes 10 Snatches (135,95) L2 (115,75) L1 (95,55)
Hey Everyone, we will be running a reduced schedule today through Monday due to the holiday weekend and the NORTHEAST REGIONALS!!!! Friday: Normal early morning classes, 9,11,12- all canceled, 4,5,6,7pm classes- mixed levels. Saturday: 7,8,9am classes. No intro class, open gym, or afternoon classes Sunday: 7:30am non coached open gym, 9 and 10am mixed classes […]
Hey guys. The Harpoon 5-miler will be going on from 10-2 today. Our tent will be located between the 2nd and 3rd food tent. It will be very hard to miss us. Thank you to those of you that are volunteering your time. We will be heading over to set up at 7am. Not a […]
Strength Deadlift 3-3-3-3-3 WOD 3 Rounds 20 Goblet Reverse Lunges (1.5/1) 10 Handstand Push-ups 20 Kettlebell Swings (1.5/1) Cash-out 50 GHD Sit-ups 50 Hip extensions Break them up anyway you want. To be done as extra work. Time for the workout will just be the three rounds. If it is your first time doing GHD’s […]
Strength Deadlift 5-5-5-5-5 WOD With a partner Row 4000 m switching every 250 m Level 2- 3500 m Level 1- 3000 m
11:15 retest today. Strength Thruster 2-2-2-2-2 WOD 9-6-3 Thruster (165,110) Muscle Up Sub 3 pullups and 3 ring dips for each muscle up. Level 3 (135,95) Level 2 (115,75) Level 1 (95,55)
Strength Clean and Jerk 2-2-2-2-2 WOD 5 Rounds 200m sandbag run 10 Clean and Jerks (135,95) Rest 1 Minute *25 minute time cap* You must rest one minute between each round. Your score is the total time, including the rest, that it takes you to complete the rounds. Level 2 – 4 rds (115,75) Level […]