Benchmark HeroWOD: “Badger” – CFS

Sep 26th, 2017

Category: CrossFit

Benchmark HeroWOD: “Badger” – CFS

Barry

Bring a Friend Day – TOMORROW, Wednesday 9/27 – Spread the Word!!!!

CFS Fundamentals & CFS Bootcamp are BACK in October!
Are you or a friend interested in starting CrossFit, but a bit nervous about making the leap into general classes? Look no further! We’re excited to announce that our CrossFit Southie Fundamentals Program is returning next month, along with our popular Bootcamp program! Read below for details on both programs and to get signed up!

Fundamentals
Over the course of eight one-hour sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of program, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into our CrossFit classes… and be a whole lot fitter!

Fundamentals Program will meet Tuesdays & Thursdays, 6pm – 7pm.
Price: $99
Click HERE to Sign Up!

Bootcamp
This program is a community-based, high energy, circuit conditioning workout without the use of barbells or high skill gymnastics. The primary focus of this program is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight exercises. This program is more challenging than your average bootcamp, but a little less intense than CrossFit.

Bootcamp Classes meet Mondays, Wednesdays and Fridays, 6:3am – 7:30am.
Price: $149
Click HERE to Sign Up!

Warm-up
Midline Madness
1 Round
1 Minute plank Hold
:10s rest
1 Minute of Jackknives
:10s Rest
1 Minute Hollow Hold
:10s Rest
Repeat with 30s of each exercise and 10s rest

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

WOD (35 Min Hard Time Cap)
“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

Coaches Tip – If you are unable to do 10-15 unbroken pull ups, you should be scaling down the pull up reps.

Scores/Comments from “Badger” performed on 9/20/2016
Scores/Comments from “Badger” performed on 10/1/2015

DISCUSSION 6 Comments

  1. Becca 09/27/2017 at 1:49 pm

    30:39 (65#, 20 reps each round)

    We’ll miss you Brendan!

  2. Trevor 09/27/2017 at 2:18 am

    26:16 Rx.

    A tiny bit slower than last time. Still tough.

  3. Jason Barrow 09/27/2017 at 1:18 am

    Badger:
    10/01/15: 34:47 Rx
    09/20/16: 34:31 Rx
    09/26/17: 33:34 Rx

    Really cool to have Brendan finish off his 2nd stint at Southie the way he started his first, with the 7PM Crew. Had a good time with him tonight to close it out. I bet we’ll cross paths with him again at some point.

  4. Joel Carpenter 09/27/2017 at 12:47 am

    10/1/2015: 35:00 (75# power cleans, subbed 35 cals on the bike for the 800s)
    9/20/2016: 35:59 (75#, RX reps and runs)
    9/26/2017 34:42 (75#, RX reps and runs)

  5. Sean Flannery 09/26/2017 at 7:30 pm

    27:31 Rx

  6. Ben Brauer 09/26/2017 at 12:53 pm

    Badger: 24:11 Rx – PR
    2016: 27:00 Rx