Benchmark WOD: “Nate” – CFS

Nov 4th, 2016

Category: CrossFit

Benchmark WOD: “Nate” – CFS


Diana had her baby!!!!  Beautiful Brooklyn Reese O’Neil was born Tuesday Nov 1st at 5lb 14 oz, 19.5 inches. Congrats Momma and family!  Seeing as Diana was basically doing pull ups right up until her due date that is going to be one fit baby!



Southie Showdown Judges – We need YOU!judge-at-showdown
The Southie Showdown is quickly approaching and we need your help! It’s crunch time!! We really need a few more judges on each day to help make this event a success.

Judges and volunteers are the heart and soul of the Showdown and we couldn’t do it without the support of the CrossFit Southie community. Judging is a great way to be involved with the competition without competing – you’ll be right in the action the whole time! Never judged before? No problem! As long as you are familiar with CrossFit movements and can count, we can teach you!

The Southie Showdown is November 12th & 13th and will run from roughly 9AM – 4PM each day. Even if you can’t help for the whole weekend, we could still use your help! Event half of a day… we appreciate it! All judges will receive a t-shirt and lunch from Connector Cafe each day. Those who judge both Saturday and Sunday will also be entered into a raffle to win a fresh new pair of Nano 6.0s from Reebok!
If you’re able to help out, please sign up HERE! We thank you in advance for your support. If you have any questions or concerns about judging, just shoot us an email at [email protected]

Handstand Push-up

20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)

Sub- 3 Chest to Bar Pull-ups, 3 Ring Dips for each muscle up


20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (1.5,1)

*Scale KBs as necessary

Scores/Comments from “Nate” on 9/10/15

DISCUSSION 11 Comments

  1. Chad Michael 11/05/2016 at 1:35 am

    Nate: 13

  2. Ben Brauer 11/05/2016 at 12:27 am

    Deadlift pre wod: 405 x3
    WOD: 14+6 Rx up from 7+1 on 9/10/15

  3. Shea 11/04/2016 at 11:58 pm

    Before WOD DL: 485×3

    WOD: 19+1 rx strict hspu

  4. KB 11/04/2016 at 9:50 pm

    Beautiful baby girl Diana!!!
    Wod 2 little bit of this and that. 7+22

  5. Crowley 11/04/2016 at 4:11 pm


    nate: 13+8 rx – down from 14+1 last year

  6. Sean Flannery 11/04/2016 at 3:10 pm

    DL: 350×3
    WOD: 15+1 MUP Rx

  7. Brian M. Maser 11/04/2016 at 2:15 pm

    Congrats, D! Hope to see you soon!
    Nate: 6+2 Rx, first time I have ever completed a WOD Rx w/ Ring MUs…#blessed

  8. Brendan Caslin 11/04/2016 at 1:24 pm

    Nate: 17+1 rx

  9. Alec 11/04/2016 at 1:12 pm

    Congrats Diana!

    Nate: 14+2Rx, up from 13Rx last year.

  10. Marc Piccuirro 11/04/2016 at 11:33 am

    Brooklyn! Love that name
    Nate: 16+6 up from 15+2 last year