Solid Saturday Mix – CompetitorWOD
Warm-up With General classes WOD 1 Mile Run 10 Muscle-ups 25 Power Cleans (115,75) 8 Muscle-ups 20 Power Cleans 6 Muscle-ups 15 Power Cleans 4 Muscle-ups 2000m Row
Double WOD – CompetitorWOD
Warm-up 200m Run 20 Candlestick Pistols (10 ea) 20 Clapping Pushing Ups 20 Kneeling Squat Jumps Oly Squat Clean 3-3-3-3 -Complete a handstand walk after each set. All sets should be at a challenging weight. WOD 1 5 Minute AMRAP 5 Deadlifts (315,205) 5 Strict Handstand Push-ups Open- 275,185 Rest 7 Minutes WOD 2 5-4-3-2-1 […]
Be Ready to Go – CompetitorWOD
Mobilize Ankles, Hips and Shoulders – 5 Minutes Each, use any of your favorite mobility techniques
3,6,9 – CompetitorWOD
Warm-up w/ light weight 10 OHS 10 Snatch Balance 10 High Hang Snatches 10 Mid Hang Snatches 10 Full Snatches Oly EMOM10 2 Snatches -Touch and Go -Full squat Strength Back Squat 3-3-3-3-3 WOD 11 Minute AMRAP 3 Muscle-ups 6 Overhead Squats (155,105) 9 Toes to Bar Regionals- 135,95 Open- 115,75
Legs, Body, Arms – CompetitorWOD
Warm-up With general Classes Strength 1. Push-press 3-3-3-3 2. Split Jerk 2-2-2-2 WOD (15 Minute Cap) 500m Row 21 Clean and Jerks (135,95) 500m Row 15 Clean and Jerks 500m Row 9 Clean and Jerks Sub 30/20 calories on the bike where able
Memorial Day: Hero WOD – “Whitten”
Memorial Day Schedule – Classes at 9am, 10am and 11am in Southie Green Rowing and Biking options today for “Whitten” if you don’t want to get wet Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort […]
Floater – CompetitorWOD
Floater 3 Rounds: 21 Calorie Row 15 Power Cleans, 155/105 9 Box Jumps, 30/24 WOD credit CFNE
Saturday Workout – CompetitorWOD
This weekend Memorial Day Schedule Friday – Normal Schedule Saturday – One Box Only: General CrossFit classes in Southie Green at 8,9,10,11 & 2pm only. Intro, Oly, Mobility and Strongman will be at regularly schedule times. There will be 9:30AM or 10:30AM in Southie Orange. There will be no 3pm class; the gym will close […]
Stadium Style – CompetitorWOD
This weekend Memorial Day Schedule Friday – Normal Schedule Saturday – One Box Only: General CrossFit classes in Southie Green at 8,9,10,11 & 2pm only. Intro, Oly, Mobility and Strongman will be at regularly schedule times. There will be 9:30AM or 10:30AM in Southie Orange. There will be no 3pm class; the gym will close […]
Actively Recover – CompetitorWOD
Looking to recover just by lounging in a chair – NormaTech Recovery System is available for use and can be found in the Under Armour bag located on the bottom shelf of the shelves in Southie Green. Just make sure you clean it and place it back after using!