Partner Warm-up Partner Band Runs Band Bear Crawls Band Lunges Wheelbarrows Sideways wheelbarrows Partner Abs -Leg tosses -Pike hold with med ball toss -Plank hold with plate loading Partner WOD 3 Rounds 60/50 Calorie Row 30 Clean and Jerks (135,95) 40/30 Calorie Bike Partition the reps between partners however you choose. Level 2- 20 Clean […]
In-House Throwdown: Saturday, May 4th!This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making the […]
Warm Up2 RoundsRow 250m10 Burpees over Rower Butts and Guts ½ TabataGlute Bridge Hamstring Curls on the RowerHold the top of the glute bridge for the 10s “rest”Use band resistance around the knees for an extra challenge Switch ½ TabataKnee tucks on the RowerHold a plank during the “rest” WOD (30 minutes)3 Rounds1000m Row20 Burpees Over the […]
March Achievements!We love to celebrate your accomplishments! Check out your Achievements from the last month below! If we missed any please comment and tell us about it! Keep up the great work and don’t forget to start putting those April Achievements on the board! This is also a great time to check in with your […]
Open RecapThe 2019 CrossFit Open is officially closed! While the Open itself took on a different meaning with the elimination of Regionals and team competition, the workouts were just as tough! We want to congratulate everyone who participated in the Open – all 120 of you! It’s definitely not easy to put yourself out there […]
In-House Throwdown: Saturday, May 4th!This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making the […]
Warm-up 1:00 on/:15 Rest 1. Jump Rope 2. Twisting Push Ups 3. Jump Rope 4. Barbell Front Squats 5. Jump Rope 6. Overhead Barbell Hold 7. Jump Rope Strength 10-8-6-4-2 Seated DB Strict Press Renegade Rows WOD 21-15-9 Front Squats (115,75) 100 Double Unders after each set Level 2- (95,65) Level 1- (75,35) […]
Warm-up Partner Up! P1- 400m Sandbag Run P2- Row for Distance Switch Then: :45 on/:15 off -Push Ups w/ Sandbag Drag -Burpees -Sandbag Hug Step Ups -Inchworms Midline In 2 minutes Complete 50 Hollow Rocks And in the remaining time Complete a plank hold Rest 30 seconds In 2 minutes Complete […]
Warm-up Athlete’s Choice: 3 Minutes Max Cals Bike or Ski OR Run 1 Loop Mobility Glute Rolling Pigeon Stretch Strength E2MOM Deadlift 3 reps @ 70% 3 Reps @75% 2 Reps @80% 2 Reps @85% 1 Rep @90% 1 Rep @95% 1 Rep @100% 1 Rep @101-102% WOD 10 Minute AMRAP 12 Alternating DB Snatches […]
Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening this […]