Reminder: Daylight Savings starts today so please remember to set your clocks accordingly! Strength Bench Press 5-5-5-5-5 -In between sets complete 10 challenging ring rows WOD 3 Rounds 10 Shoulder to Overhead (135,95) 20 Double Unders 10 Front Squats 20 Double Unders Level 2 (115,75), 10 Double unders Level 1 (95,65), 40 Singles At Home […]
WOD 100 Double Unders 90 Air Squats 80 Sit-ups 70 Walking Lunges 60 Burpees 50 Toes to Bar 40 Ring Push-ups 30 Calories on the Rower 20 Alternating Pistols 10 Handstand Push-ups Level 2- 50 dubs,40 burpees,30 T2B Level 1- 100 singles. ½ reps
Schedule Update – There will be a reduced schedule tonight classes at 3:30,4:30, 5:30 & 6:30 pm. The competitor classes will run alongside general classes at 4:30 & 5:30. There will be no classes in Southie Orange. Don’t forget to wear your Halloween Costumes to class in order to RX the workout! Paleo Challenge Update The last […]
Workouts – There will be 5 WODs for everyone and a Final WOD for the top athletes in the RX division which will be announced at the end of DAY 2. https://www.youtube.com/watch?v=ru6A7bCMinY&list=UUss3XFINE0ZT8OFXOu6Hv5Q “Jerry Swinger” 10 Minute Cap 30 Wallballs (20/14) 30 Kettlebell swings (2,1.5) 60 Box Jumps (24,20) 30 Kettlebell Swings 30 Wallballs RX -20,14lb […]
https://www.youtube.com/watch?v=DKVqbqrIe-8&list=UUss3XFINE0ZT8OFXOu6Hv5Q “Mobloko” 8 Minute AMRAP 30 Chest to bar pull-ups 25 Thrusters (115/75) 20 Chest to Bar Pull-ups 15 Thrusters 10 Bar Muscle-ups 5 Thrusters RX- 115,75 Scaled- 75,45/Chin over the bar pull-ups with blue band /10 bar muscle-ups=10 pull-ups Yes there are Bar Muscle-ups in this workout, and no they were not listed in the […]
Click Here for Scores/Comments from Paleo Benchmark: Fran – from 9/15/14 Paleo Challenge Retest WOD 1 “Fran” 21-15-9 Thrusters (95,65) Pull-ups Level 2 (75,55) Level 1 (65,35) Ca$hout 50 Russian Twists 40 Bicycle Abs 30 Medball Sit-ups 20 Medball Jacknives 10 Dragon Flags Conditioning Class: WOD 4 Rounds 200m Sandbag Run 400m Sprint (no sandbag) […]
Schedule Update – There will be a reduced schedule on Halloween night with classes at 3:30,4:30, 5:30 & 6:30 pm. The competitor classes will run alongside general classes at 4:30 & 5:30. There will be no classes in Southie Orange. Strength EMOM10 1 Hang Squat Snatch 2 Overhead Squats WOD 7 minute AMRAP 5 Power […]
https://www.youtube.com/watch?v=tXfJ0rksakc&list=UUss3XFINE0ZT8OFXOu6Hv5Q “Gas Pedal” – 8 min time cap For time: 750m Row 100 Double Unders 30 Burpees- Over the Paralette Scaled- 100 Singles. Can choose to complete double unders instead of singles before the workout starts, but they will be scored the same. You cannot switch back and forth. Scoring Score will be your finish […]
Member/patron reviews are a great way for businesses to take a hard look at their strengths and weaknesses. There is nothing wrong with constructive feedback; there are always things that a business can improve on. In our situation, sometimes people give reviews based on their personal stance towards CrossFit, instead of CrossFit Southie as an […]
Paleo Challenge Update Only a few days of the challenge left.. stay strong! We are very impressed with how many people have committed to the challenge this time around and stuck with it for the full 6 weeks. That is no easy task! The last official day of logging points will be on Friday, October […]