INDOORS Warm Up Dynamic warm up to start for 3-5:00 Then E2MOM x 4** 8|5 Cal Assault Bike 200’ Shuttle Run* *Turnarounds at 50’ **Increase Speed with each round – should be a sprint by the end Mobility Hamstring Rolling Chest Stretching Strength E2MOM12 Push-press 5 Reps WOD AMRAP 12 12 Deadlifts 225|155 9|7 Cal […]
OUTDOORS where temps allow – please do not park in the lot Warm Up 2 Rounds -10|8 Cal Row -8 Incline Push Ups on Box -6 Box Step Up -4 American KB Swings *hands on the box Mobility Calf Rolling Chest Rolling Accessory With a Kettlebell 2 Rounds 50s Work|10s Rest 1. SL Deadlift to […]
INDOORS Warm-up 2 Rounds 30s Work|15s Rest -MB Squats -MB Ground to Overhead -MB Plank -MB V Ups -MB Pike Ups/ Tuck Ups Mobility IT Band Rolling Shoulder Rolling Strength E2MOM12 Back Squat 3 Reps WOD 3 Rounds 30 Wall Balls 20|14 20 Toes to Bar 30 Push-presses 95|65 Level 2 – 75|50 Level 1 […]
OUTDOORS where temps allow – please do not park in the lot Warm-up AMRAP 3 200M Run -Then- 5 PVC Pass Throughs in the Bottom of a Squat 30 Single Unders -30s Rest- AMRAP 3 200m Run 5 PVC/BB Sotts Press 20 Double Unders -30s Rest- AMRAP 3 200M Run -Then- 5 BB OHS with […]
INDOORS Warm-Up Every 90 Seconds 150|100M Row -Then- AMRAP KB Pull Through 150|100M Row -Then- AMRAP Moon To Sky 150|100M Row -Then- AMRAP Push Up & Over the KB Mobility Chest Opening Shoulder Stability Strength E2MOM12 Thruster 1. 5 Reps 2. 5 Reps 3. 4 Reps 4. 4 Reps 5. 3 Reps 6. 3 Reps […]
OUTDOORS- If it rains, class will be held indoors Warm Up 15|10 Cal Bike -Then- 2 Rounds 20s Work|10s Rest -BB Deadlifts -Weighted Step Ups -Burpees -Reverse Lunges -Box Jump Overs -Strict Press Mobility Hamstring Stretching Lat Stretching WOD (40 Min Cap) Chipper! 50 Deadlifts 115|75 40|32 Calorie Bike 30 Weighted Step-ups 50 Burpees 40 […]
INDOORS Warm Up 2 Rounds 50s Work|10s Rest -Med Ball Toe Taps -Headstand Hold* -Medball Thruster -Med Ball V-Ups *ADV – Off the wall Can scale with a tripod hold Mobility -Quad Rolling with Barbell -Shoulder opener rotations with barbell in the front of the shoulder -Wrist stretching Strength EMOM10 Front Squat 1 Rep @ […]
Bring a Friend Day – INDOORS Bring-A-Friend Day! Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free […]
Please do not park in the lot for midday classes Indoors for morning classes – we will reassess for the rest of the day. Warm Up 2 Rounds 30s Work|15s Rest -Burps -BB Good Mornings -Alt SA Swings -Windmills* -KB Halos* -Turkish Get Ups* *Switch Arms/ Directions in Rd 2 Mobility Calf Stretching Shoulder Stretching […]
Indoors Today This week is a washout! We are unable to move the days around like we usually do for the running/outdoor days. We will be subbing out the Run for Biking today. If you want to run in the rain, that is your choice! Warm-up 10|8Calorie Bike|200M Run -Then- 2 Rounds 10 Reps of […]