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Jun 23rd, 2021

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Pull-Up & Up

Primarily Indoors Warm-up With a long band 2 Rounds :30 On| :10 Off Side steps Monster walks Banded squats Banded strict press Banded bent over rows Strength EMOM10 Box Squat 2 Reps WOD (20 Minute Cap – 7rds) 2 Minutes Work: 1 Minute Rest 10 Power Snatches 95|65 10 Thrusters Then AMRAP Pull-ups Continue until […]

Jun 21st, 2021

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Bring-A-Friend Day This Thursday!

Bring-A-Friend Day! Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. […]

Jun 20th, 2021

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Bring It Up By 2

Primarily Indoors Warm Up Coaches Choice Strength E3MOM12 Overhead Squat 3 Reps WOD 10 Minute Ascending AMRAP 2 SA DB Snatches 50|35 2 Wall Balls 20|14 4 SA DB Snatches 4 Wall Balls 6 SA DB Snatches 6 Wall Balls 8 SA DB Snatches …. Level 2 – 40|25 Level 1 – 30|15

Jun 19th, 2021

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Hero WOD “Wes”

Primarily Indoors Warm Up 200M Run -Then- 2 Rounds 10 Shoulder Activators* 5 Burpee Step Ups** 10 Muscle Cleans -Then- 200M Run w Plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He […]

Jun 18th, 2021

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Tempo & Toes To Bar

Primarily Indoors Warm-Up 10-8-6 -Barbell Wipers -Front Squat -Shoulder Activators* :30 Jump Rope after each set *Round 2 – Hip Touches Round 3 – Around the World Strength E2MOM12 Tempo Front Squat 3-2-1-1 2 Reps WOD 21-15-9-6-3 Toes to Bar Thrusters 115|75 40 Double Unders after each set (5 total sets) Level 2- 75|55 Level […]

Jun 17th, 2021

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Twisted Tabata

Primarily Indoors Warm-up 6:00 AMRAP -10 SA Alternating Russian Swing -50’ Bottom’s Up Waiters Walk Right Arm -10 OH SA KB Lunge* -50’ Bottom’s Up Waiters Walk Left Arm -10 KB Windmill* *5 Per Arm Strength E2MOM12 Power Snatch 3 Reps WOD Tabata – 20s work:10s Rest 1 Minute Rest Between Each Movement 1. Power […]

Jun 16th, 2021

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Start With The 600

Primarily Outdoors – Street Cleaning Warm-up 300M Run -Then- 5-7:00 Agility Ladder Drills Accessory Superset -Single Leg Deadlifts 3×10 (ea) -Single Leg Gute Bridge 3×20 (ea) WOD 600m Run 21 Deadlifts 275|185 21 Bar facing Burpees 600m Run 15 Deadlifts 15 Bar facing Burpees 600m Run 9 Deadlifts 9 Bar facing Burpees Level 3- 225|155 […]

Jun 15th, 2021

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Skill Sandwich

Primarily Indoors Warm-up 20/15 Cals Assault Bike or 30/22 Schwinn Then 2 Rounds :30 Work/:15 Rest and Switch -Hands on/off Plate* -Box Step Up/Over -Plyo Push Up To Plate ** -Lateral Up/Over Box -Seated SA Pizza Press*** -Box Jump Over *ADV – Wall Facing Hands on and off plate **Can Scale with Push-Up To Plate […]

Jun 14th, 2021

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3 Round Rower

Primarily Indoors Warm-up 500M Row 10 Strict Press 10 Scap Pull Ups 10 Med Ball Front Squat with Press Out in Bottom 250M Row 10 Push-Press 10 Hand Turn Overs On Pull-Up Bar 10 Wall Ball Strength E2MOM12 Push-press 3 Reps WOD 3Rounds 500m Row 7 Shoulder to Overhead 155|105 20 Wall Balls 20|14 15 […]

Jun 13th, 2021

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Sandbags & Sunny Days

Primarily Outdoors Warm Up Coaches Choice Strength E2MOM 10 8 Barbell Bent-Over Row *Tempo 3010 WOD E3MOM15 15 Kettlebell Swings 1.5|1 50 Double Unders 200m Sandbag Run 4|3 Level 2 – 1|0.75, 25 Double Unders Level 1 – 0.75|0.5, 100 Singles ADV- 20 Reps 2|1.5