We will be running one box only all week for All Levels classes. GritWod will be with class all week. Come on in and get your fitness on! Saturday 12/24 – All Levels classes @ 8,9,10,11, mobility class @12pm , no intro. Sunday 12/25 – Merry XMass – no classes Monday 12/26 – All levels […]
Warm-up 2 Minutes of Double Unders 20 Back Squats 1 Minute Single Leg Double Unders (Left Side) 1 Minute Single Leg Double Unders (Right Side) 20 False Grip Ring Pull Ups 2 Minutes Triple Under Practice Open Test- WOD 11.1 &14.1 10 Minute AMRAP 30 Double Unders 15 Power Snatches (75,55) Rest 10 Minutes For […]
Warm-up 25/20 Calories on Bike 20 Overhead Squats 15 Med Ball Squat Clean Wall Balls 20 Drop Snatches 25 Clapping Push Ups Strength 1. Snatch Grip Push-press (from back rack) 2-2-2-2 2. Overhead Squat 3-3-3-3 WOD 4 Rounds 15 Calorie Bike 30 Wallballs 15 Strict Handstand Push-ups Rest 1 Minute Regional- 10 strict Open- Max […]
The much anticipated 12 Days of CrossFit Southie WOD will be run today during all classes. I created this workout back in 2008. I gave this workout to Patrick Padgett in a card as a Christmas present that year and it is one of my favorite memories of our friendship, as we battled it out […]
Warm Up With general classes Skill Muscle-up WOD 7 Rounds 5/4 Muscle-ups 6 Squat cleans (165,110) 9 Box Jump Overs 20/15 Calorie Row Rest 1 Minute Level 2- (115,75), 9 Ring Dips Level 1- (95,45), 9 Ring dips, 5Rds ADV- 165,110, 5/4 muscle-ups
Warm-up With General Class WOD (10 Minute) “Fran” 21-15-9 Thursters Pull-ups Rest as necessary Optional WOD 2 750M Row 30 GHD Sit-ups 500m Row 25 GHD Sit-ups 250m Row 20 GHD Sit-ups
Warm-up 1 minute of singles 1 minute of doubles 1 minute of triple practice 15 russian swings into 15 goblet squats into 15 american swings 15 kipping hspus working on the kip Strength 1. Deadlift 3-3-3-3 2. Front Squat 3-3-3-3 WOD EMOM7 7 Wallballs (30,20) 7 Burpees Then Immediately Into 6 Minute AMRAP 5 Strict […]