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Jul 26th, 2021

Comments: Comments Off on Bring-A-Friend Day This Thursday!
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Bring-A-Friend Day This Thursday!

Bring-A-Friend Day! Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. […]

Jul 25th, 2021

Comments: Comments Off on That Lunge Life
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That Lunge Life

Warm-Up 400m Run 5 Burpees 5 KB Swings 10 Lunges 300m Run 5 Box Jumps 5 KB Swings 10 Front Rack Lunges 200m Run 5 Burpee Box Jumps 5 KB Swings 10 Front Rack Lunges Strength E2MOM 10 Front Rack Lunge 10 Reps (5 Each Side) WOD For total rounds/reps 4 Rounds 3 Minutes Work: […]

Jul 24th, 2021

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Weekend Work Horse

Warm-up EMOM 6 1. 200M Run 2. 10 Hand Turn Overs* 3. 30 Double Unders or 60 Singles *Round 2 Around The World “Persimmon” (35 min Cap) -Rx WOD- 800m Run 40 Pull-ups 80 Double Unders 600m Run 30 Toes-to-Bar 60 Double Unders 400m Run 20 Pull-ups 40 Double Unders 200m Run 10 Toes-to-Bar 20 […]

Jul 23rd, 2021

Comments: Comments Off on Barbells Over Boxes
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Barbells Over Boxes

Warm-Up 40|30 Cal Row Grab a box and a heavy band and a lighter kb – 1|.75pood 2 Rounds 20 Bandy Good Mornings 20 KB Step Ups* 10 Muscle Cleans 10 Front Squats 10 KB Banded Strict Press -Add some weight to the bar for round 2 * 2nd round – Box Jumps – 1st […]

Jul 22nd, 2021

Comments: Comments Off on CFS Benchmark WOD “SnatchBalls”
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CFS Benchmark WOD “SnatchBalls”

Warm-up 3 Rounds 30s Each (1:00 Total) SL Deadlift R SL Deadlift L -Rest 15s- MB Push Press to Target Wall ball -Rest15s- Muscle Snatch Power Snatch -rest 1 minute- *add weight to the bar each round Mobility Hamstring/Glute Rolling Strength E2MOM12 3 Deadlifts @85% -straight sets CFS Benchmark WOD “SnatchBalls” AMRAP 7 7 Power […]

Jul 21st, 2021

Comments: Comments Off on Fired Up
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Fired Up

Mobility Class Tonight 7pm Warm-up 2 Rounds 1:00 On |15s Rest -Bike -Sa Deadhang (30s Each Arm) -Wall Plank* -Wall Squat Therapy *2nd Round Wall Climbs Skill Chest to Bar Pull-ups Handstand Push-ups WOD Each for Time: E7MOM 28 (4 Rounds) 20|15 Cal Assault Bike 15 Chest to Bar Pull-ups 15 Back Squats 135|95 10 […]

Jul 20th, 2021

Comments: Comments Off on Split The Difference
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Split The Difference

Oly/Pump tonight and every Tuesday night @ 7pm Warm-up 200m Run 3 Rounds 5 Box Jumps 5 KB Swings 5 Push Ups Partner Strength With a Partner* Power Clean and Jerk Min 1-3: 12 Reps @ 75% Min 4-6: 10 Reps + 10|5lbs Min 7-9: 8 Reps + 10|5lbs Min 10-12: 6 Reps + 10|5lbs […]

Jul 19th, 2021

Comments: Comments Off on Front Of The Week Front Squats
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Front Of The Week Front Squats

Warm-Up 1 Min of Each -Singles -Tempo Front Squats 3-1-X-1 -Burps -Double Unders -Tempo Push Press 3-1-X-1 -Burpee Lat Jumps Mobility Calf Rolling Quad Rolling Strength EMOM10 Front Squat 1 Rep 1. 75% 2. 80% 3. 80% 4. 80% 5. 85% 6. 85% 7. 85% 8. 90% 9. 90% 10. 90% WOD – 20 Min […]

Jul 18th, 2021

Comments: Comments Off on Sunday Bench Day
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Sunday Bench Day

Warm-Up 30|20 Cal Assault Bike* -Then- 2 Rounds 8 Dive bombers 10 Sit Ups 8 Scap Push Ups 80 Singles* *Rd 2 – 40 Dubs *Increase pace every 5 Cal Schwinn – 45|30 Cal Strength E2MOM12 Bench Press 3 Reps (If there are not enough benches use boxes, or complete a floor press) WOD EMOM12 […]

Jul 17th, 2021

Comments: Comments Off on Hero WOD “White”
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Hero WOD “White”

Warm-up In 90 seconds 1. 100M Run AMRAP Pull To Stand 2. 100M Run AMRAP Shoulder Activators 3. 100M Run AMRAP Deficit Reverse Lunges Off Plate -Then- 2 Rounds With Mini Bands -5 Arnold Press -10 Superman with band around wrists -5 Wall Angels – No Band Background: U.S. Army First Lieutenant Ashley White, 24, […]