We have teamed up with Skedaddle who will be providing us with transportation for a trip to Okemo Mountain for a Ski/Snowboard Trip on Sunday 2/19. Using the code CFSOUTHIE10, riders receive 10% off and all receive a FREE lift ticket on the mountain. First 10 riders at CrossFit Southie pay $46.65 after the discount and then prices go up $58.83. The promo code can be applied to your reservation through your Skedaddle profile. You’ll need to add the promo code under the payments section in your profile.
The bus will leave from the gym at 630am and will return back to the gym at 715pm. Use the link below to reserve seats and let’s get weird on the slopes.
Never heard of Skedaddle? It’s an on-demand mass transit system, where users can start or join rides on professionally driven vehicles to any destination through its website or app. Skedaddle is great for getting outside the city to explore destinations like parks, trails, ski mountains, concerts, etc.
www.letskedaddle.com/events/7239
50 Toes to bar in today’s WOD! Check out this efficiency video with the Crossfit ninja Chris Spealler
Hollow Rock Challenge
60
Open WOD 14.4
14 mins amrap
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target 14lb to 9ft target
30 power cleans, 135 lb.
20 muscle-ups
Level 3 – (115,75), Bar Muscle-ups or 20 Stict Pull-ups 20 Dips
Level 2 – (115, 75), 20 Ring Dips, 50-40-40-30-20 reps
Level 1 – (95,55), 40-30-30-20-15 Ring Dips
Scores/Comments from Open WOD 14.4 performed on 2/19/15
Scores/Comments from Open WOD 14.4 Performed on 5/21/14
Coaches tip – on t2b for connecting reps and eliminating the double swing – Pull legs down quickly and push yourself quickly and forcefully into the front swing and commit to going right back up. This should be done with k2chest first, then k2e then t2b.
Optional WOD 2
With a partner:
500-400-300-200-100m Row/Ski Erg
Complete with a partner. While your partner is rowing try to hold a plank for the duration.