Bring-A-Friend Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening TODAY! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!
The 2022 Open is Coming! – WOD 22.1 to be announced today at 3PM!!
The most magical time of the year is back! The 2022 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on Thursday February 24th, Each week a WOD will be announced that you can complete at home or in your local affiliate. You’ll submit your score online to a worldwide leaderboard and be part of the biggest Crossfit event of the year. Check out some more information on the Open below from the Crossfit Games Website
“The Open is a global celebration of all the individual reasons we CrossFit. Maybe it’s to live healthier lives. Maybe it’s to lift your kids or stay healthy for your family. Maybe it’s just to prove we can do more than we ever believed possible. Whatever it is, this is the time to show the world your unique why! Compete at the gym or from home. With or without gear. The open is open to all, it doesn’t matter if you’re 14, 40 or 64. Just starting out or a muscle-up pro, And adaptive athletes are here to win. Compare your results by division, location, gym, or group. Hundreds of thousands of athletes. Hundreds of thousands of individual reasons to compete in the Open: Fitness. Community. Family. Competition. Health. Exhaustion. Joy.
For more information and to register visit The Crossfit Games Website HERE.
Warm Up
500M Row
Then
With A Long Band
2 Rounds
Reps of each
-10 Good Morning
-10 Hollow Rock
-10 Lat Pull Down in a hollow position
-10 Strict Press
Skill
Toes To Bar
Pull-Overs
Mobility
Quad Rolling
Couch Stretch
Strength
E2MOM12
Strict Press
2 Reps
WOD
In 12 Minutes Complete
1500m Row
Then Ascending AMRAP
3 Thrusters 95|65
3 Toes to Bar
6 Thrusters
6 Toes to Bar
…
Level 2 – 75|50
Level 1 – 65|35
Extra Work
2500 Air Runner
3 Mile Bike
E2MOM – 3 Sandbag Over Shoulder (140/90)*
*Work out starts on the sandbag
Short on time? Cut the distance for both in half
ADV – 3K Run/4 Mile Bike