The Worlds Quickest Lift
Skill Ring Push Ups Dragon Flags WOD 5 Rounds of Run 200m 8 Power Snatches (115, 80) Level 3 (95/65) Level 2 (65/45) Level 1 (45/25)
Get your hands up
Strength Front Squat 3-3-3-3-3 WOD 5 Rounds 5 Jerks 20 Pull Ups L3 (135,95) L2(115,80) L1(95,65) Advanced (155, 105); C2B
Get ready to work!
Happy Saturday! WOD 10 min AMRAP 10 Wallballs (20/14) Sprint 100m Rest 5 minutes 5 min AMRAP 10 Swings (1.5/1) 5 Burpees Rest 5 min 5 min AMRAP 20 Double Unders 10 Sit-ups **If you are still learning double unders cut the reps down to 10 or substitute 80 singles**
Patience.Progress.Perseverance. Performance
Patience- No one comes into Crossfit and is naturally good at everything. The big guys are strong but can’t run. The little guys can crank out pull-ups but they can’t clean and jerk heavy weight. Some members start and everything hurts, problems start to arise that they never realized they had. This is why the […]
Beast of The East #4
Skills Box Jumps Pull-ups WOD Run 800m 30 Pull ups Run 200m 60 Box Jump (24/20; full foot on the box) Run 200m 30 Pull ups Run 800m
Beast of The East #2 & #3
Strength Deadlift 3-3-3-3-3 WOD For Time: 500mRow 400mRun Rest 10 minutes 6 Minute AMRAP 10 Thrusters (95,65) 40 Double Unders
On to the next one
Chris Spealler, one of the best and most respected CrossFitter’s, popped into Southie yesterday for a WOD. It’s guys like this that give CrossFit such a good name. Beast of the East was a lot of fun. We had a ton of support from members, we cannot thank you all enough for coming and cheering […]
Beast of the East Recap
Thanks to everyone for coming out to such a great event hosted by CFNE on Saturday. The overwhelming support and smiling faces from the Southie crew made the day much easier for all of our competitors. “Big Crusty” aka “The Bear” aka “Bubble Jacket” Mark Urso continues to shine on game day as he dominated […]
I get by with a little help from my friends…
The Crossfit Community is made up of the most amazing people, I feel so fortunate to be a part of it. The picture above shows my support system: Monica, Marlies and Melissa. We go out on the town for dinner and drinks a couple times a month. I met all three of them at CrossFit […]