Category: Competitor

Floater WODs

WeightLifting “Tin Man” 5 Rounds 5 Power Cleans 5 Bench Press Perform at body-weight, scale up/down where necessary should be heavy/challenging but shouldn’t take more than 10 minutes. Gymnastic “Short, Fast & Deadly” 5 Rounds of 10 Thrusters (95/65) 10 T2B Conditioning – Do this WOD in place of one of the daily class WODs […]

“Awful Waffle”

  Warm-up Broad jump to the 200m line.  Walking lunge back.   Test 1 attempt at max kb swings (1.5/1) – as soon as the swinging motion stops the set is over.   Strength 20 mins Deficit Deadlifts (stand on a 3.5inch 45 lb plate) 3-3-3-3-3 “Aweful Waffle” 15 min cap 40 Calories on the […]

Partner Up

Warm Up Pull a small tire/sled (loaded with 45/25)To the 200m with pressing movements Drag the tire backwards to the 400m with pulling movements Pull the tire back to the 200m with pressing movements and drag the tire backwards from the 200m with pulling movements. Skill & Mobility – 15 mins C2B Butterfly Pull-Up If […]


Warm Up – 5 mins Alternating Tabatta Medball Slams Medball Overhead Hollow Rocks (20/14) Strength – 20 mins Squat Clean Thruster 2-2-2-1-1-1 WOD – 30 mins 5 Rounds 1 Rope Climb 2 Squat Clean Thrusters (185/110) 3 Muscle Ups 4 Pistols (each leg) 200m Run / 50 dubs Games – legless rope climb Homework – […]

5 Rounder

Warm up – 10 minutes 30 Turkish Get Ups (alternating arms) Games (2/1) Regional (1.5/1) Open (1/.5) Strength Conditioning – 10 minutes Every Minute on the minute for 10 minutes 2 Power Snatches 1 Squat Snatch WOD – 25 minutes 5 Rounds 15 Burpees 15 Overhead Squats (115,80) 15 Toes to Bar Homework – hamstring […]


Warm up 5 minutes of double unders Every time you stop or mess up 3 burpees   Strength/Speed – 25 mins Box Squat 6×2 alternating sets each (for a total of 12 sets) of 1 speed box squat – 1 or 2 sets of chains plus 60-65% of 1rm rest 1 minutes 1 heavy – […]

Skills to pay the bills

The majority of our competitor athletes at CFS are strong. I find that what we are lacking most is in technical ability and efficiency, mobility and high skill body-weight movements. With only four months out from the opens, this initial phase of the programming will include continued strength work but will be focused on bringing […]

The Answers to your Questions

Friendly Competition is the best way to get better.  That extra push you give when you are trying to catch up to the athlete next to you, forces you out of your comfort zone and helps you to break through plateaus.  We are very fortunate at CrossFit Southie to have a community with an abundance […]

Floater WODs/Working Weaknesses

What are floater WODs? The shortcut to success is working on your weaknesses. There is no better program in the world than an individualized one. Although this program includes everything an athlete needs to be able to compete at a high level, weakness training should be added in to produce the best results. Weaknesses need […]

CFNE Competitors Competition

REGISTRATION IS NOW OPEN! Register Here. Athletes from all over the country will be at CrossFit New England on Jan. 19th to see where they stack up in 2013.  Prize:  $2,000 for the first place man and woman. Registration Fee: $99 (former Games Athletes, 50% off) Athlete Level:  Competitors Only.  No scaling.  You should be […]