Showdown Day 2 – CompetitorWOD
Showdown Announcement Athlete Briefing at 8:20am – be here to know all the movement standards.
Showdown Day 1 – CompetitorWOD
Reminder: All Crossfit Classes, Olympic Lifting Class, and Intro Class ARE CANCELLED this weekend. We are hosting the Showdown Saturday and Sunday, so come check it out and support your community! Southie Showdown Day 1
Benchmark WOD: Whittman – CompetitorWOD
Warm-up with general glasses WOD “Whittman” 7 Rounds for Time 15 Kettlebell Swings (1.5,1) 15 Power Cleans (95,65) 15 Box Jumps
Jimmy Garrapolo – CompetitorWOD
Hey all, we are looking to clean out all cubbies and competitor racking before the showdown. We are also going to use this opportunity to do some housekeeping. If you leave anything here overnight, please take it home before Friday and you can bring it back on Monday to some fresh and clean cubbies. Anything […]
Pumped Up, Trickle Down – CompetitorWOD
Hey all, we are looking to clean out all competitor racking before the showdown to make room for competitor gear. We are also going to use this opportunity to do some housekeeping. If you leave anything here overnight, please take it home before Friday and you can bring it back on Monday to some fresh […]
Rinse & Repeat – CompetitorWOD
Warm-up 3 rounds 7/5 Cals on Bike- arms only 10 Scap Push-ups 10 Bandy Pull Aparts 10 Good Mornings Strength 1. Push-press 3-2-1-1 2. Overhead Squat 3-2-1-1 WOD For time: 20 Strict Handstand Push-ups 30 Deadlifts (225,155) 20 Strict Pull-ups 30 Toes to Bar Rest 3 Minutes Then for max calories 3 Minute assault bike […]
Saturday Partner WOD – CompetitorWOD
Warm-up With general Classes Partner WOD 3 Rounds 800m Run 40 Partner Wallballs 200 Double Unders- 30 Power Snatches (95,65) *The run is done together, the wallballs are 1 for 1, and then the double unders and the power snatches you can partition how you choose
Benchmark WOD: “Nate” or Regional Nate – CompetitorWOD
Warm-up Grab a band 2 Rounds 10 Bandy Pull Aparts 10 Bandy Side Steps 10 Bandy Goodmornings Strength* Deadlift 3-3-3-3-3 Skill Muscle-up Handstand Push-up WOD – complete with class “Nate” 20 Minute AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (2,1.5) or “Regional Nate” 10 Rounds or 20 Minutes 4 Strict Muscle Ups 7 […]