Warm-up With a partner 80 cals on the bike Then each 10/7 stirct c2b pull ups 10/7 strict dips 5 muscle ups – strict if you have them Oly EMOM10 2 Squat Cleans -Start at 75-80% and climb as able Strength/Superset 1. Back Squat 5-5-5 2. Push-press 5-5-5 *Straight sets use 2 bars. Complete the […]
Strength Bench Press 5-5-5-5 WOD 3 Rounds 500m Row 15 Back Squats (135,95) 20 Push-ups Level 2- (115,75), 15 Push-ups Level 1- (95,55), 10 Push-ups Let’s see some great push ups today. Make sure to keep your core tight and lead with your chest on the decent. Your chest should touch the ground before your […]
Floater 7 Rounds 3 Muscle-ups 6 Power Snatches (135,95) 9 Burpees 30 Double Unders Rest 1 Minute
Skill DB Snatch WOD 4 rounds 1 Minute Stations: 20s Rest and Rotate 1. Assault Bike 2. Alternating DB Snatches (70/50) 3. Double Unders 4. Goblet Lunges (1.5,1) 5. Toes to Bar Level 2- (50/35) (1,0.75) Level 1- (35/20) (0.75,0.5)
Warm Up 3 rounds 3 good morning 3 power clean 3 front squat Tall clean 4×3 light 3-position clean (top down) 5x(1+1+1) @ 75% Jerk Heavy single 3×2 @ 80% of heavy single
Warm Up With class WOD 4 rounds 1 Minute Stations: 20s Rest and Rotate 1. Assault Bike 2. Alternating DB Snatches (70/50) 3. Double Unders 4. Goblet Lunges (1.5,1) 5. Toes to Bar
Attention Southie Slay Riders!! The Yulefest 5K is This Sunday! We’ve had such a great response with this event, our team is up to 73 runners! That puts us in 4th place out of over 100 teams and secures us the VIP tent with Free Beer, Food and Cider after the race. We’re so excited […]
Warm-up With a Partner or Against Wall (20 ea person, ea side) 20 Around the World MB Side Tosses 20 Partner MB Sit Ups 20 MB Russian Twists 20 2 for 1 Wall Balls Strength Back Squat 3-3-3-3-3 -Between sets complete 10 Front Rack Lunges (5 each leg) WOD (20 minutes) “Hollywood” Run 2 km […]
*Bring a Friend Day today during ALL CLASSES! No pre-registration or prior experience with CrossFit necessary. Please just arrive a few minutes early to fill out a waiver. We also ask all guests to bring a toy or canned food item to contribute to our holiday drive. Thank you in advance!* 12 days of CrossFit […]
