Warm-up 25 11ft wall balls Worlds greatest stretch right leg (2-5 minutes) 25 2 for 1’s @ 10 ft Worlds greatest stretch left leg (2-5 minutes) Strength Front Squat with Chains 2-2-2-2-2 All sets should be heavy and explosive. Between sets do a max effort attempt at ring dips. If you cannot exceed 10 on […]
WeightLifting For time: X Stone to shoulder Games – 30 @ 157/125 Regional – 20 @ 157/125 Open – 10 @ 157/125 TJ – 344 DeDonno – 401 Conditioning 21-15-9 calories on the airdyne burpees Gymnastics 25 GHDs 1 muscle up 20 GHDs 2 muscle ups 15 GHDs 3 muscle ups 10 GHDs 4 muscle […]
I am extremely sad to report that Joe Gage, a member of CrossFit Southie since December of 2011, passed on Monday night. Joe was extremely kind and hard working. You could always catch him smiling every class, even when WOD was terrible. Joe had come a long way as an athlete over the past year, […]
Warm up 100 double unders 50 air squats 25 Push-ups 10 turkish get-ups (done properly)- 5 each arm Strength (20 minutes) Zercher Squat 2-2-2-2-2 WOD 1 “Austin” 7 Minute AMRAP 2 Muscle-ups 2 Deadlifts (345,225) Games- (345,225) Regional-(315,205) Open- (275,185) Rest 10 minutes WOD 2 “Camille” 8 minute AMRAP of 3 snatch complexes (1 complex […]
Warmup 2 rounds of: 300m strapless row 10 jumping lunges 10 hspus 10 squat jumps 10 clap push ups Strength 1. High bar box squat 5-5-5-5 2. Low Bar Back squat 2-2-2- all heavy 3. 1 Push-jerk & 1 Split Jerk Work up to a max lift, see what you can do without re-racking the […]
Homework Upper thoracic rolling Triceps rolling Floater WODs Gymnastics 10 t2b 1 bar muscle up 8 t2b 1 bar muscle up 6 t2b 1 bar muscle up 4 t2b 1 bar muscle up 2 t2b 1 bar muscle up • Every time you come off the bar complete 10 burpees If you don’t have bar […]
Normal week next week. We will take our rest days on Thursday and Sunday. If you are taking Tuesday off for the New Year, make up the WOD on Thursday or give yourself an extra day or rest. Warm-up (10 minute cut-off) One time through 30 Burpees 40 Barbell thrusters 1000m row Skill (10 minutes) […]
Warm up 2000m row @ 80% 10 minutes of rolling – focus on hips, quads, hams and calves Strength Complex- 20 mins to establish a max weight with dumbbells without letting go of the dumbbells 5 Deadlifts 5 Hang Cleans 5 Jerks 5 Front Squats WOD – start with the class 5 rounds Rest 1 […]
Warm-up 15-10-5 squat jumps scap push ups prone cobras jackknives pistols (split the reps between legs) shoulder activators on the bar Strength 15 minutes to work to 1 heavy Snatch * coaching tip – Screw the feet into the floor, Jump from the hips 15 minutes to work to 1 heavy Split Jerk These don’t […]
Warmup – 2 rounds of Bandy side steps 15 in each direction 15 Bandy good mornings 15 kipping hspus 15 zercher squats 15 bandy deadlits (guys use green bands) Test 1 Attempt at max kettlebell swings (2/1.5) Skill – Free Standing HSPU work 5 minutes of Partnering Up and working on Free standing handstand holds […]