Don’t forget about Daylight Savings today. Strength Push-press 5-5-5-5-5 WOD “Lipson” 21-15-9 Back Squats (185,135) Kettlebell swings (1.5, 1) Level 3 (155, 115) Level 2 (135, 95) Level 1 (95, 65) **As Rx you must take the weight from the floor. You may use the rack if that is a limiting factor for you. Please […]
Mobility Lower body on the box WOD 3 Rounds 40 Lunges (walking or stationary) 30 Box Jumps (24,20) 20 Toes to Bar 10 Decline Push-ups (Hand-Release; feet on the box) Level 2/1 – Knees to elbows, Regular Hand Release push-ups
Day 1 SnatchBalls 7 min AMRAP 7 Power Snatch (95/65) 10 Wall Balls (20/14), Scaled: Snatch(65,45), balls (14,10) 9ft for the ladies Power snatch – Both plates must start each rep in contact with the ground at the same time, open up the hips completely at the top, shoulder completely locked out with ears showing […]
*Water is fully functional. Also, Natalie has some Massage hours open this upcoming Saturday and Monday if anyone is interested.* Another month (and some change) down and more athletes from CrossFit Southie straight up crushing it all over the place. Congrats on all the hard work and keep KILLINIT.COM!!! 9/10 – Big Lebo 10 double […]
Amy, I speak for everyone in our community when I say thank you for all that you have done. From your genuine desire to help others, to your genius programming and everything in-between, you make CrossFit Southie the remarkable place that it is. You have demonstrated that women can be strong and beautiful and in […]
A pipe burst in the neighborhood and we have been waterless which may continue through am classes. Sorry for any inconvenience. Please plan accordingly. Strength Back Squat 3-3-3-3-3 WOD 12 minute AMRAP 10 wallballs (20/14) Ascending Wall Climbs 1-2-3-4-5…. Lenny is growing one, who else wants in?
Monday Press 3-3-2-2-1-1-1 WOD In order to do the WOD Rx today, you must wear a Halloween costume. Double Alternating Tabatas Double Unders Kettlebell Swings (2/1.5) Rest 5 minutes Tabata burpees Toes2 Bar Your score is the totat # of reps completed over all of the intervals.
Strength Overhead Squat 2-2-2-2-2 WOD 21-15-9 Overhead Squat (95/65) Medball tosses over the bar (20-high bar/14-low bar)