INDOORS Daylight Savings – Don’t forget to set those clocks back so you’re not late for class this am! Warm-Up 2 Rounds 45s Work|15s Rest -Bike -SA KB Floor Press* -Ski Erg -SA KB Bent Over Row* *Switch Sides Halfway Mobility Chest Opening Shoulder Stability Strength EMOM 18 1. 5 Bench Press 2. 5 Pendlay […]
Indoors Member Spotlight! We’re ecstatic to announce Lisa Arredondo as our member spotlight for this month! Every time Lisa walks through the doors of CrossFit Southie, she’s ready to put in the work with the best attitude:) Cherry picking is a foreign concept to Lisa – she intentionally works on weaknesses by coming on the […]
OUTDOORS where temps allow – please do not park in the lot Warm Up 10-8-6 -BB High Pull* -Plate Burpee Ground To Overhead -Plate Front Squat w/Press Out at the bottom *Round 1 – Pockets Round 2 – Top Of Knee Round 3 – Floor Then 2 Rounds 5 Floor Angels 5 Reps Squat Therapy* […]
INDOORS Warm Up Dynamic warm up to start for 3-5:00 Then E2MOM x 4** 8|5 Cal Assault Bike 200’ Shuttle Run* *Turnarounds at 50’ **Increase Speed with each round – should be a sprint by the end Mobility Hamstring Rolling Chest Stretching Strength E2MOM12 Push-press 5 Reps WOD AMRAP 12 12 Deadlifts 225|155 9|7 Cal […]
OUTDOORS where temps allow – please do not park in the lot Warm Up 2 Rounds -10|8 Cal Row -8 Incline Push Ups on Box -6 Box Step Up -4 American KB Swings *hands on the box Mobility Calf Rolling Chest Rolling Accessory With a Kettlebell 2 Rounds 50s Work|10s Rest 1. SL Deadlift to […]
INDOORS Warm-up 2 Rounds 30s Work|15s Rest -MB Squats -MB Ground to Overhead -MB Plank -MB V Ups -MB Pike Ups/ Tuck Ups Mobility IT Band Rolling Shoulder Rolling Strength E2MOM12 Back Squat 3 Reps WOD 3 Rounds 30 Wall Balls 20|14 20 Toes to Bar 30 Push-presses 95|65 Level 2 – 75|50 Level 1 […]
OUTDOORS where temps allow – please do not park in the lot Warm-up AMRAP 3 200M Run -Then- 5 PVC Pass Throughs in the Bottom of a Squat 30 Single Unders -30s Rest- AMRAP 3 200m Run 5 PVC/BB Sotts Press 20 Double Unders -30s Rest- AMRAP 3 200M Run -Then- 5 BB OHS with […]
INDOORS Warm-Up Every 90 Seconds 150|100M Row -Then- AMRAP KB Pull Through 150|100M Row -Then- AMRAP Moon To Sky 150|100M Row -Then- AMRAP Push Up & Over the KB Mobility Chest Opening Shoulder Stability Strength E2MOM12 Thruster 1. 5 Reps 2. 5 Reps 3. 4 Reps 4. 4 Reps 5. 3 Reps 6. 3 Reps […]
OUTDOORS- If it rains, class will be held indoors Warm Up 15|10 Cal Bike -Then- 2 Rounds 20s Work|10s Rest -BB Deadlifts -Weighted Step Ups -Burpees -Reverse Lunges -Box Jump Overs -Strict Press Mobility Hamstring Stretching Lat Stretching WOD (40 Min Cap) Chipper! 50 Deadlifts 115|75 40|32 Calorie Bike 30 Weighted Step-ups 50 Burpees 40 […]
INDOORS Warm Up 2 Rounds 50s Work|10s Rest -Med Ball Toe Taps -Headstand Hold* -Medball Thruster -Med Ball V-Ups *ADV – Off the wall Can scale with a tripod hold Mobility -Quad Rolling with Barbell -Shoulder opener rotations with barbell in the front of the shoulder -Wrist stretching Strength EMOM10 Front Squat 1 Rep @ […]