Want to know a little bit about the Glute Hamstring Developer (GHD) before you come in? Check out how to use this machine. General Overview Skill GHD Sit-ups Strength Back Squat 5-5-5-5-5 -Between sets complete10 GHD sit-ups Partner WOD 12 Minute AMRAP 10 Pull-ups 12/10 Calories on the Airdyne (can sub ski erg or rower) […]
Throwback Video: TJ teaches Retta the farmer’s carry. Lots of helpful tips. Watch, Learn, Apply! Skill/Strength Farmer’s Carry (work up to max weight for 50 ft) WOD 3 Rounds In 2 Minutes Complete 200m Run Then AMRAP Burpees Rest 1 Minute In 2 Minutes Complete 250m Row Then AMRAP Thrusters (95,65) Rest 1 Minute Level […]
CrossFit Southie Networking Page At CrossFit Southie, we are very lucky to have such a talented, diverse community of athletes, coaches, and friends. It’s tough to keep tabs on what everyone does for a living and what services they offer; but when you’re looking for a referral for something, chances are we’ve got someone in […]
CrossFit Southie Bootcamp will be back in September, with a special rate of $149 for first-time members! The September session will kick off on Wednesday, September 2nd and run through Wednesday, September 30th. Are you looking to revamp your fitness routine this fall? Maybe you need to get back to work after a summer of […]
Just a reminder that we offer some amazing nutritional products and services here at Crossfit Southie. The products are located in the fridge and on the front desk. All items can be purchased at the front desk by putting cash in the jar, or recorded on the fuel bar sheet and charged to your existing […]
Many of you have seen the new forms of knowledge being dropped around the box. We’ve organized some of the most important points from the fundamental Crossfit Level 1 Seminar. There is a great piece “Why Squat” that touches on the Overhead Squat as being a great skill to master. There is even a description […]
Strength Box Squat with Chains 3-3-3-3-3 WOD 1 7 Minute AMRAP 12 Hang Power Cleans (135,95) 6 Thrusters Rest 7 Minutes WOD 2 7 Minute AMRAP 5 Burpee Pull-ups 25 Double Unders Level 2- (115,80) Level 1 – (95,65) – 10 Double Under Attempts or 50 Challenging Singles Butts @ Guts Class 7:00 – 7:45pm […]
Strength Overhead Squat 5-4-3-2-1 WOD 30s work:30s rest- 4 Rounds then rotate. 1. Airdyne 2. Wallballs (20,14) 3. Row 4. Ring Dips Weekly Strength Schedule Monday – Box Squat w/Chains Tuesday – Squat Snatch Thursday – Benchmark – “Tabata This” Friday – Push Press + Push Jerk At Home WOD 50-40-30-20-10 Air Squats Sit Ups […]
U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, FL, assigned to the 95th Mileitary Police Battalion, 18th Mileitary Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived […]
Skill Kettlebell Work: Arm-bar Stretch Turkish Get-up Partner WOD 20 Minute AMRAP 10 Toes to Bar 10 Box Jumps 10 Kettlebell Swings (2,1.5) 100m Run with KB -One Partner works at a time. Score=total rounds Level 2- (1.5,1) Level 1- (1,0.75)