12 days of CrossFit Southie 1 Thurster in a Burpee (115, 80) 2 Turkish Get ups (1.5/1; one for each arm) 3 Front Squats (115,80) 4 Clean and Jerks (115,80) 5 GOLDEN SWINGS (1.5/1) 6 SDHP (115,80) 7 Clapping Pushups 8 Knee To Elbows 9 Kipping Pullups 10 Lords of Leaping (24,20) 11 Overhead Squats […]
Use chalk when necessary, don’t waste precious time at the bucket when you could ripping pull-ups or overhead squats. Don’t be that guy, save some chalk for the kids. Strength Split Jerk 3-3-3-3-3 WOD 21-15-9 Overhead Squats Pull-ups L3 (115,80) L2 (95,65) L1 (65,45) Advanced (135, 95); C2B Pull-Ups
Our custom made CrossFit Southie WOD Journals came in yesterday. We are selling them for $20. It is important to record WOD times and strength numbers to track progress. Don’t miss out, they are selling fast! Holiday Hours Friday, Dec. 24th- Morning classes only! Closing at 8:30am Saturday, Dec 25th- Closed Sunday, Dec 26th- Closed […]
Strength Deadlift 5, 5, 5, 5, 5 WOD For Time: Row 500m 50 box jumps 50 sit-ups Row 300m 30 box jumps 30 sit-ups Row 200m 20 box jumps 20 sit-ups
Strength Power Clean 3-3-3-1-1-1 WOD 20 min AMRAP 5 Handstand Push-ups 5 Squat Cleans 25 Double Unders Level 3 (135/95) Level 2 (115/80) Level 1 (95/65) ADV (155/105)
WOD With a partner, you must complete all reps before moving on to the next movement. Only one partner may work at a time. 100 Pull-ups 100 Thrusters (95/65) 100 Kettlebell Swings (1.5/1) 100 Overhead walking lunges (45/25) 100 Tire hops Have fun!
Tron deadlifting 500lbs with ease. Strength Squat Snatch 3, 3, 3, 3, 3 WOD 5 Rounds of: 6 Power Snatch 12 Ring Dips L3 (115,80) L2 (95,65) L1 (65,45) Advanced (135,95)
Holiday Party Friday night at The Point 8pm-? No 9am or 10am Classes on Saturday. 11am and 12pm classes instead. Strength Front Squat 3-3-3-3-3 WOD Row 250m 12 Overhead Squats 20 Double Unders Row 250m 10 Overhead Squats 20 Double Unders Row 250m 8 Overhead Squats 20 Double Unders Level 3 (115,80) Level 2 (95,65) […]
WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders