Benchmark: “Bossman”


Thank you to everyone who participated in the Scavenger Hunt last weekend! We had so much funย and got a great workout in running around the city.ย To check out all of the photos, click HERE!

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

Sumo Deadlift

5 Rounds
5 Deadlifts (275,185)
15 Wallballs

Level 2 (225, 135)
Level 1 (155, 95)

50 Hollow Rocks
40 Sit-ups
30 Side plank raises (15 each side)

Click here for scores/comments from our “Bossman” post from 9/2/11

Conditioning Class: WOD
Row 40 Calories
Run 400m
Rest 3 minutes
Row 30 Calories
Run 300m
Rest 2 minutes
Row 20 Calories
Run 200m
Rest 1 minutes
Row 10 Calories
Run 100m

Conditioning Class: Core
20 Kettlebell Weighted Glute Bridges
50 Supermans
20 Kettlebell Weighted Glute Bridges


  • Goose

    10/24/2014 @ 9:02 pm

    328 Rx – remember dying in the middle of this one the last 2 times I did it. unbroken with minimal rest today. f

  • JBo

    10/24/2014 @ 3:17 pm

    SDL: 235×3. Definitely could’ve gone heavier
    WOD: 9:43 L2 – I did all 5 sets of deadlifts unbroken. So…that tells me 3 things which I guess I already knew:
    1. I’m pretty good at deadlifts (which I couldn’t say 2 years ago)
    2. My conditioning is still really bad and my rests are way too long.
    3. Wall balls suck the life out of me. (But I’m really looking forward to only having to use the 14lb ball in the scaled division of the Southie Showdown!!!)

  • jason barrow

    10/24/2014 @ 12:50 pm

    Sumo: 305×3
    WOD: 6:16 L2

    I think that was the first time I tried sumo deadlifts in 5 or 6 years. Ideally I go another 6 years before doing them again.

  • Trevor Crean

    10/24/2014 @ 12:37 am

    Did this one right between Goose and TinaMo while they both crushed the days top times. Tried to keep pace but that only lasted about 1 round.
    Sumo: 255
    6:03 L2
    Also, great to see Barrow make a rare Thursday appearance!

  • brian kelly

    10/24/2014 @ 12:22 am

    355/3:43….i still have a cold cough

  • melstec

    10/23/2014 @ 3:41 pm

    Strength: 205#
    WOD: 6:02 rx
    I like this one! Should have been my wheelhouse, but how is it possible that its been two months to the day since I’ve done wallballs?! (Haley – I checked my log & verified!) Kept the WB unbroken, but had to break up the very last set of deadlifts.

  • Sanchez

    10/23/2014 @ 2:36 pm

    325# SDL. WOD 7:36 Rx

  • Frawls

    10/23/2014 @ 12:45 pm

    300# SDL. WOD 5:48 Rx

  • Brian M. Maser

    10/23/2014 @ 12:12 pm

    300# SDL; 4:15 Rx WOD. Fun little metcon.

    • Frawls

      10/23/2014 @ 4:20 pm

      Blazing fast.

Comments are closed.