No Longer Posting our WOD to our Blog
We are no longer be posting our WOD to our blog.ย You can find the WOD on our IG story nightly or on SugarWOD.
Air Up There
Warm-up 2 Rounds 30on 10off 1. Lateral Up and Overs 2. Plank Ups* 3. Bulgarian Split Squats R 4. Bulgarian Split Squats L 5. Shoulder Activators 6. Strict Banded Pull Ups** *feet on the box where able **C2B where able – use thicker green bands for assistance Strength E2MOM12 Push-press 1. 5 Reps 2. 5 […]
Bring-A-Friend – Free WOD Day Today!
Bring-A-Friend/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 TODAY! […]
Muscle-Ups On The Mountain
Warm-up Athleteโs Choice 3:00 Bike, Ski, or Run Then 2 Rounds :40 on /:10 Rest and Rotate -Barbell Front Squat – L-Sit On Rings (scale to knees tucked or ring support) -Muscle Clean -Scap Pull- Up (Round 2 Strict Pull-Up) Strength E2MOM12 3 Squat Clean Reps (hands stay on the bar/touch and go) WOD 3 […]
Sandbag Season
Warm-up 200m Sandbag Run 100 Singles 25 Ukrainian Swings Accessory EMOM10 10 Reps of Each 1. Single Leg Deadlifts R 2. Single Leg Deadlifts L 3. KB Kneel to Stand- Alt 4.Half Kneeling Press R 5.Half Kneeling Press L *KB weight ideally is heavier for the deadlift then the press WOD (30 Minute Cap) 500m […]
Monday Mississippi
Warm Up Partner Up Row 18|14 Cals Active Squat hold with MB in Front Rack -Switch- Row 18|14 Cals High MB Plank Hold -Switch- Row 18|14 Cals MB Hamstring Curls Strength E2MOM12 2 Front Squat Pause Squat (2 seconds) WOD 3 Rounds 30|25 Calorie Row 20 Wall Balls 20|14 10 Shoulder to Overhead 135|95 Level […]
Bench All Stars
Warm-up 2 Rounds :45 Work/:15 Rest and Rotate -BB Plank Up/Overs -BB Hollow Hold Floor Press -BB High Pulls -Box Lateral Up/Overs Mobility Shoulder Rolling Chest Stretch Strength E2MOM12 Bench Press* 3 Reps *Can sub floor press if need be WOD 10:00 AMRAP 5 Hang Power Cleans 135|95 7 Push-ups 9 Box Jump Overs 24|20 […]
50 Flush
Warm Up In 2 Mins 15|12 Cal Bike AMRAP Shoulder Activators In 2 Mins 100M Run AMRAP BB Good Morning In 2 Mins 12 Burpee Lateral Jumps AMRAP Single Leg V-Ups Mobility Shoulder Rolling and Stretching WOD (40 Minute Cap) 2 Min Work: 1 Min Rest In 2 minutes: 15|12 Calorie Assault Bike* Then AMRAP […]
Downstream
Warm-up Fish Game Strength E2MOM12 2 Overhead Squats Coaches note – As needed, use the time between sets to make use of your pvc to work to improve your mobility in the OHS WOD (15 Minutes) 42 Cal Row 21 Back Squats 135|95 30 Cal Row 15 Back Squats 18 Cal Row 9 Back Squats […]
Killer Climbs
Warm Up 2 Rounds -200M Run -Scap Push-Up* -60 Singles Alt. Feet** -12 Seated SA KB Press*** *Round 2 – Inverted, wall facing **Double Unders or attempts ***KB Push Press Skill Handstand Walk WOD (30 Minute Cap) 600m Run 50 Kettlebell Swings 1.5|1 60 Double Unders 5 Wall Climbs Rest 1 Minute 600m Run 50 […]