Benchmark: Max Weight Clean & Jerk + 1 Mile Test


Save the Date for our 5th Annual Scavenger Hunt & Anniversary Party: Saturday, October 3rd
Please join us for our 5th Annual Photo Scavenger Hunt! What the heck is this?…let me explain. On Saturday, October 3rd at 9 am we will gather into groups of 5-7 people based on ability level. We are meeting at the Park Street T station. Each group will need one smart phone, and you will have 90 minutes to capture pictures of the movements listed below at different Boston landmarks of your choice. You must travel on foot, no transportation! If you are not a strong runner, we will group you with others of a similar ability level so that you will not feel pressured to run further than you feel comfortable. However, keep in mind that this is your workout for the day. This is supposed to serve as an endurance WOD. In the past one group hit up the South Bay Center, while another group went down to Fenway park, and the third group hit up the North End. Many of the coaches will be participating too! You don’t want to miss out, it is a great opportunity to get to know people!

The movements are listed below, you can capture other movements in addition to these:
* Handstands
* L-sits
* Pistols
* Box jumps
* Overhead squats
* Pull-ups
* Burpees
* Kettlebell Swings

We want you to be as creative as possible. Try to use props, use tourists, create scenarios, quick videos, KB swings with gallons of milk, make this entertaining. When was the last time you explored the city on foot? You will have 90 minutes to complete this task, and trust me it will be a hell of a workout. The group that has the the best set of pictures will win. This event does not count towards your weekly total for classes. Everyone is welcome, and don’t forget to wear your Southie gear!

If you’d like to participate, please click HERE to sign up!

Later that evening, we’ll be hosting our 5 Year Anniversary Party! We can’t believe CrossFit Southie has been around for five years, and we hope that you’ll all join us to celebrate five years of fitness, fun and community. If you’ve been to our parties before, you know these are always a good time. If not, these are a great opportunity to meet new people, socialize with your gym buddies in a different setting, and see what everybody looks like outside of their gym clothes! We hope you can all join us for a fun night out!

We’ve got the upstairs room at Wild Rover reserved from 7-10pm, and we know the party will continue on much after that. Skip the line when you mention CrossFit Southie at the door, and no cover until 10pm. There will be some light apps served in the beginning of the night, so be sure to get there early to avoid the cover, grab some food, and get the party started early. Be there or be square!

Nutrition Challenge weigh ins and baseline measurements tonight during evening classes! Be sure to stop by the desk! If you can’t make it in today, we’ll also be hosting weigh ins tomorrow and Thursday during morning and evening classes. See you then!

Work up to a 1RM
Clean and Jerk

1 Mile Run for Time

Scores/Comments for Max Clean & Jerk + 1 Mile Test on 9/16/14

Conditioning Class: WOD
3 Rounds
300m Shuttle Run*
Rest 3 minutes

This is the Bruins’ off-ice conditioning test. Each round must be completed in under 1 minute. This year, all three first-round draft picks failed the test. Can you pass?
*Run is to be completed in 50m intervals. Run from 200m to 300m line and then back three times to complete 300 meters.

Rest 5 minutes

100m Sprint

Conditioning Class: Core
With a medicine ball
15 Right side twists
20 Knee Tucks
25 V-Ups
20 Knee Tucks
15 Left side twists


  • Allie

    09/24/2015 @ 4:23 pm

    C&J: 65#
    mile: 7:36

  • Denielle Pancieri

    09/23/2015 @ 6:24 pm

    C&J :110 lbs
    Run: 8:23 Mile

  • JBo

    09/23/2015 @ 2:18 am

    Clean & Jerk: 165lbs – 10lbs off my PR but the most I’ve gotten over my head in a LONG time. Fingers crossed that my shoulder is getting better.
    Mile run: 7:08 (8 seconds off my PR from last year but man I thought I had it! Really felt like I was moving, but oh well. Plan to hit sub 7:00 next time is to start out moving just a tad faster and start kicking into overdrive a tad earlier…about 3/4 of the way through the 2nd loop).

  • Paul Leofanti

    09/23/2015 @ 2:14 am

    C & J @ 195#’s….5 lb PR. Got 200#’s up but couldn’t lock the arms out…there’s my goal in 6 weeks! Mile run at 7:39.

  • Tom Kuchenreuther

    09/23/2015 @ 2:11 am

    CJ: 235 pr tie
    mile: 6:22 – 5 sec pr from 9/16/14
    2 min AMRAP MuPs: 12

  • Sam Gifford

    09/23/2015 @ 2:06 am

    Clean + Jerk: 275, Hit the clean at 280 and 285 but failed to get overhead.
    Mile: 7:38 home-run trot
    2 min AMRAP MuPs: 16

  • Cassidie Cade

    09/23/2015 @ 2:06 am

    C&J 115
    8:18 mile

  • Kathy B

    09/23/2015 @ 1:08 am

    Push press 115 PR
    Mile run 8:43

  • jason barrow

    09/23/2015 @ 12:56 am

    C&J: 215#
    1 Mile:
    9/8/12 – 5:51 (Track)
    9/14/13 – 6:23 (Gym)
    9/16/14 – 6:14 (Gym)
    9/22/15 – 6:02 (Gym)

  • Kady Chochrek

    09/23/2015 @ 12:51 am

    C+J: 153 (Saturday)
    Run: 9:15 (not a happy camper)

    • Nick Brown

      09/23/2015 @ 2:10 am

      You will get the sub 9! I’ll help with the pacing next time

  • lizowiz

    09/23/2015 @ 12:37 am

    C&J: 145
    Mile: 6:38 (20 seconds slower than previous PR) but was happy with that after a long weekend of eating poorly and drinking 😉

  • Nick Brown

    09/23/2015 @ 12:31 am

    Squat Clean and Jerk. 225.
    1 mile 5:40. Best I’ve run since high school 12 years ago.

  • Paul

    09/23/2015 @ 12:25 am

    c&j: 285 pr tie i think
    mile run: 7:14

  • Trevor Crean

    09/23/2015 @ 12:20 am

    CJ: 185# (5 lb pr)
    Mile: 6:02 (1 sec pr)

  • Evan O

    09/22/2015 @ 11:36 pm

    C&J: 265# (PR)
    Mile: 6:33 (PR)

  • sarah c

    09/22/2015 @ 5:09 pm

    C& J 100
    mile run 6:17

  • Ben Brauer

    09/22/2015 @ 5:07 pm

    Clean and Jerk: 235 (10 lb PR!)
    Mile: 6:27

  • Meghan Wisell

    09/22/2015 @ 3:31 pm

    Clean and Jerk: 145 PR… didn’t go to fail though… should have
    Mile: 6:48 PR… this is an all time PR for me and since starting at Southie last year my time improved 52 seconds! Chasing 6:30 next time around

  • Crowley

    09/22/2015 @ 1:09 pm

    clean & jerk: 255#
    mile: 5:42

  • Brian M. Maser

    09/22/2015 @ 1:04 pm

    C&J: 240#
    Mile: 6:25

  • Frawls

    09/22/2015 @ 12:41 pm

    C&J: Worked on form. Shoulder not ready for anything heavy.
    Mile: 6:04 PR.

  • Marc Piccuirro

    09/22/2015 @ 12:33 pm

    C&J: 270 and 275 are 5 and 10 PRs
    Mike run: 6:01 up from 5:51

  • Nick Alonso

    09/22/2015 @ 12:32 pm

    C&J 195
    Mile: 7:02

  • Pat Hopkins

    09/22/2015 @ 12:14 pm

    C&J: 185, failed the jerk at 205 but it’s a 20# Clean PR
    Mile: DNF (hip strain from clean PR. Retest next week)

  • Eddy

    09/22/2015 @ 11:45 am

    C&J: 205# (failed jerk at 215)
    Mile: 6:40 (31 second PR)
    Post WOD: 4 rounds of GHDs

  • Morgan

    09/22/2015 @ 11:10 am

    C&j 170. Cleaned 180 twice which was a PR but failed the jerk
    Mile: 6:11. PR is 5:45 but I think this course is 1.1 so still kind of close
    Post wod worked on MUPs for a bit

    • Meghan Wisell

      09/22/2015 @ 3:32 pm

      Danggggg those numbers! Your numbers always push me to work harder, love it and congrats!

  • Mike Quigley

    09/22/2015 @ 11:03 am

    Squat clean and Jerk – 235
    Power clean and jerk – 245
    Mile – 6:03

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