Southie Back On The Beach THIS SUNDAY the 27th! Join us for the return of Southie On The Beach, taking place at Carson Beach. We will be set up for Volleyball, Cornhole, and Spikeball. Come down to play or just hang out! Fun starts at 9AM and typically goes until late afternoon. Come at anytime, […]
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 WOD Day is happening TODAY! All […]
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 […]
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. […]
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
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 […]
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 […]
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 […]
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 […]
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 […]