Benchmark: “Bossman”

Oct 23rd, 2014

Category: CrossFit

Benchmark: “Bossman”

ScavengerHuntCollage

Thank you to everyone who participated in the Scavenger Hunt last weekend! We had so much fun and got a great workout in running around the city. 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!

Strength
Sumo Deadlift
3-3-3-3-3

WOD
“Bossman”
5 Rounds
5 Deadlifts (275,185)
15 Wallballs

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

Ca$hout
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

DISCUSSION 10 Comments

  1. Goose 10/24/2014 at 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

  2. JBo 10/24/2014 at 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!!!)

  3. jason barrow 10/24/2014 at 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.

  4. Trevor Crean 10/24/2014 at 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!

  5. brian kelly 10/24/2014 at 12:22 am

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

  6. melstec 10/23/2014 at 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.

  7. Sanchez 10/23/2014 at 2:36 pm

    325# SDL. WOD 7:36 Rx

  8. Frawls 10/23/2014 at 12:45 pm

    300# SDL. WOD 5:48 Rx

  9. Brian M. Maser 10/23/2014 at 12:12 pm

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