Benchmark: “Nancy”

#TBT - Ashley - Summer Sleddin'
#TBT – Ashley – Summer Sleddin’

Russian Weightlifting Classes

We have changed the Russian Weightlifting classes open to intermediate to advanced weightlifters with Nikita on Tuesday & Thursday to 1:00PM.  Saturday’s will remain at 9:30am.  We are also open to suggestions for other times, if  they work better for the majority.

There are also advanced weightlifting classes available for stronger, consistent weightlifters at 7:30-9 Monday, Tuesday, Wednesday & Thursday.  These classes require membership and requirements must be made before entering.  Please contact us if you are interested.

Weightlifting classes will have their own dedicated platform space in the back of Southie Green.

Non CrossFit Southie Members pay $25 per drop in, CFS members $20

For more info click here.

WOD
“Nancy”
5 Rounds
400m Run/500m Row (rain option)
15 Overhead Squats (95,65)

Level 2- (75,50)
Level 1 – (65,35)

CA$HOUT
3 Rounds
30 Hollow Rocks
45 Bicycle abs
60 second plank

Conditioning Class: WOD
AMRAP 20
Row for distance
Every 250m, complete 5 burpees up and over rower

Conditioning Class: Core
25 Weighted Glute Bridges
25 Weighted Sit ups
25 Weighted Glute Bridges
25 Supermans
25 Weighted Glute Bridges

13 Comments

  • jason barrow

    12/12/2014 @ 12:51 am

    5/15/13 – 18:20 Rx
    12/11/14 – 15:47 Rx

    I feel like the evening classes lucked out with the weather tonight.

  • Trevor Crean

    12/12/2014 @ 12:28 am

    18:23 RX(first time)
    It was a little chilly outside though…

  • melstec

    12/11/2014 @ 11:45 pm

    14:29 rx – chased Liz through the second half… thanks Haley for pushing us!

    • lizowiz

      12/12/2014 @ 12:56 pm

      Thanks Hayley- we were a very “special” class for you!

  • lizowiz

    12/11/2014 @ 11:32 pm

    13:55 rx – still defrosting…..

  • JBo

    12/11/2014 @ 10:21 pm

    Nancy progress
    May 2014: 19:52 L1 = 65lbs
    Dec 2014: 18:32 L2 = 75lbs
    Not every day that you beat your old time and do it with more weight! Took it pretty easy on the running, but at a good trade-off…got all 5 rounds of OHS unbroken.

  • Eric M Bachman

    12/11/2014 @ 6:34 pm

    20:02 Rx.

    I spent too much time trying to feel my feet after each run. My feet were numb from the cold before each round of OHS. I need some warmer equipment.

  • Sanchez

    12/11/2014 @ 5:41 pm

    WOD: 18:44, 95#s, Row

  • Petra

    12/11/2014 @ 2:47 pm

    16:35 RX Running on a painful ankle in the rain was more enticing than rowing.

  • Kurt Brumme

    12/11/2014 @ 1:15 pm

    15:50 Rx; agree with Maser – might have been easier to do Nancy again

    • Brian M. Maser

      12/11/2014 @ 6:32 pm

      Easy there, Kurt. I’m all for a double WOD but it was snowing outside.

  • Brian M. Maser

    12/11/2014 @ 12:49 pm

    Nancy – 14:34 Rx. Cashout was diabolical.

    • Brendan Caslin

      12/11/2014 @ 1:43 pm

      #laser

Comments are closed.

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