Benchmark: “Badger”

Oct 2nd, 2014

Category: CrossFit

Benchmark: “Badger”

Petra - #tbt

Petra – #TBT

Endurance class will meet at Moakley Track tonight at 6pm. See you there!

Superhero 5K
Calling all Endurance Class participants! The 8-week program is almost over, so it’s time to start planning for our 5K test (and hopefully PR!). The Southie crew will be participating in the Superhero 5K on Sunday, October 26 in Cambridge, MA. This will be an excellent test of your endurance training on a great course. You could even dress up as a superhero if you wanted! Even if you haven’t been training with the Endurance classes, we hope you can step outside of your comfort zone and join the Southie crew for this race. It will be a good time!
To sign up, please click HERE and use the code SOUTHIE20 to receive 20% off of your registration.

Speaking of Super Heroes…The workout “Badger” is in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

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WOD
“Badger”
3 Rounds
30 Squat Cleans (95,65)
30 Pull-ups
800m Run

Level 2 (75,55), 20 reps
Level 1 (65,35), 15 reps

Conditioning Class: WOD
50-40-30-20-10
Cals on Rower
Cals on Airdyne
Complete 20 dubs after each round.

Conditioning Class: Core
100 Perfect Hollow Rocks
-Every time you stop, complete 5 burpees.

DISCUSSION 5 Comments

  1. Trevor Crean 10/03/2014 at 12:33 am

    29:58 Rx. That was brutal. Finally getting the hip contact down on the cleans though.

  2. Brian M. Maser 10/02/2014 at 4:28 pm

    31:58 Rx. First WOD where I got my butterfly pull-ups going. Had to break them up, though, a lot. Excited about them and looking to build off of today. Good vibes in the 5:30 class this morning!

  3. melstec 10/02/2014 at 3:33 pm

    WOD: 31:29 65#/25 reps

    This got ugly real fast. Ripped palm. Tight hip flexors. Basically just cranky pants and no heart to squeak out rx – even for what sounds like a measly 5 more reps at this point. Good thing the sun is coming back out tomorrow!!!!

  4. KC 10/02/2014 at 2:48 pm

    For those (and those not) doing the Paleo Challenge. I made these TACOS and they were delicious and simple

    http://nomnompaleo.com/post/8862584669/surf-and-turf-lettuce-tacos

  5. Frawls 10/02/2014 at 12:18 pm

    Badger – 30:30 Rx. Great to have some more of the Taj crew join in this morning. Hopefully they make it more permanent.