Fast Elbows, Faster WOD!!
Strength Hang Power Clean 3-3-3-3-3 WOD 4 Rounds 10 Thrusters (95,65) 20 Box Jumps Level 2 (75,55) Level 1 (65,35)
Pullup Seminar was a HUGE success!!!
This past Saturday we had about 50 Crossfit Southie members devote an hour of their afternoon to work on their pullups. All kinds: kipping, banded, deadhang, butterfly, chest to bar, and even butterfly chest to bar. Long story short, most athletes that came out were not only able to gain a better understanding of the […]
Test yourself, then amRAP it up
Test 500m row for time Strength Deadlift 2-2-2-2-2 WOD 12 Minute AMRAP 3 Muscle-ups 7 Power Cleans (155,105) 250m Row Level 3- (135,95), 2 Muscle-ups Level 2-(115,75),12 Ring Dips Level 1- (95,55), 12 Ring Dips
30 for 30 – The CFSouthie Lanyard
Ever had to do burpees because you were late to class because you couldn’t find your keys (likely story)?! Well consider that problem solved with these sweet Crossfit Southie lanyards. They are the perfect length, they’re lime green and you can swing ’em while your bored….best of all they’re FREE. You can find them in […]
“Hope”
WOD “Hope” Three rounds of: Burpees Power Snatches (75,55) Box jumps (24,20) Thrusters (75,55) Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The […]
Pause for a second…explode!
Reminder: Endurance program will be held tonight at 6:30pm in front of Southie Green. Who knows what Brogan has in store but it will be fun and it will get you in shape! Strength High Bar Pause Squat 3-3-3-3-3 WOD 4 Rounds 15 Kettlebell Swings (2/1.5) 10 Front Squats (135,95) Level 2 (115,75) (1.5/1) Level […]
Achievements like WOAH
Reminder: The endurance program with Brogan will be held Tuesday night at 6:30pm in front of Southie Green. The feedback has been great and the energy is unmatched. Come check it out, you won’t regret it…you’ll just get more fit! We keep seeing you hit PRs and achieve great things so we keep the posts […]
Like a BLT but with Crossfit instead
Skill Rowing Technique WOD Row 1000m 3 Rounds 10 Push-jerks (115,80) 40 Double Unders Row 500m 3 Rounds 10 Push-jerks (115,80) 40 Double Unders Row 1000m Level 2 (95,65), 20 Double Unders Level 1 (75,45), 60 singles
Pull Up Seminar Today
We will be hosting a free pull up seminar for all members today at 1pm. Click here for more details and to register! National WOD to support to the American Red Cross Today is the day CrossFit Southie will unite with CrossFit gyms all across the US and participate in “Lift Up Moore,” a fund-raiser […]