Warm Up 2 Rounds 100 Singles/50 Doubles or 50 Penguin Taps 10 Narrow Stance Air Squats* 10 Scap Pull Ups 10 BB Strict Press 10 BB Reverse Lunges *Round 2 – Narrow stance Strength E2MOM12 1 Push-jerk 1 Split Jerk WOD 21 Pull-ups 14 Pistols 7 Push-jerks 155|105 15 Chest to Bar Pull-ups 14 Pistols […]
Warm-up 30s Work|15s Rest -Single Leg V Ups -Snatch Grip Deadlift -Single Leg Touchdowns -Box Crunches -Snatch Pull -Box Step Overs -Strict Hanging Knee Raises -Overhead Squat -Box Jump Overs Hollow Rock Challenge Week 6 60 Hollow Rocks Strength E2MOM12 Snatch Complex 1 Snatch Deadlift 1 Snatch Pull * 1 Hang Squat Snatch (at/above knee) […]
Warm-up 12-10-8* Bike Cals Hand Release Push-Up Windmill 30s Jump Rope after each round *Schwinn 18-15-12 Skill Wall Climb Mobility Shoulder Rolling Shoulder Stretching WOD 3 Rounds 15|10 Calorie Bike 15 Kettlebell Swings 2|1.5 Then 3 Rounds 60 Double Unders 15 Ring Dips Then 3 Rounds 15|10 Calorie Bike 30 Sit-Ups Then 3 Rounds 60 […]
Warm Up 500 meter Row Then… 40s On|10s Off at each Station -Burps -BB Jump Shrug High Pull -Plank Up to Push Up Over the Barbell -BB Front Squat* -Burpees -Tall Clean *2 second pause in the bottom Mobility Quad Rolling Strength E2MOM6 Back Squat* -3 Reps *Full Pause At The Bottom E2MOM8 Back Squat […]
Warm-up 2 Rounds 40s Work|15s Rest -Ski Cals -Scap Pull Ups* -Burpee Box Step Ups -SA Alternating Russian Swing -Bottom’s Up Waiters Walk** *Rd 2 – Kip Swings **Switch sides on round 2 Skill Stone Hugs Bar Muscle-up WOD E3MOM 27 1. 18|12 Calorie Bike + Complex: 5 Kipping Pull-ups 4 Chest to bar Pull-ups […]
The 2022 Open is Coming! The most magical time of the year is back! The 2022 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on Thursday February 24th, […]
Warm Up 45s Work| 15s Rest -Bike -BB Single Leg Deadlifts* -BB Hang Muscle Clean* -BB Front Squat** -Bike -BB Single Leg Deadlifts -BB Tall Clean -Bike *Switch legs ½ Way Strength EMOM10 Deadlift Minutes 1-5: 2 Reps Minutes 6-10: 1 Rep *2 Reps should be touch and go. Build in weight as you go. […]
CFS Second Annual Burpee Dry Tri!! Beat the winter blues and join us for our Second Annual CrossFit Southie style Burpee Dry Tri Event! Date: Saturday 2/19 Divisions: RX & Scaled Cost: $25.00 for Non-Members. Free for members! Registration link can be found HERE There will be a heat every 20 Minutes starting at 7:00am. […]
Warm-up 1:00 Each station no rest between movements -Toes to KB -10 Double KB Russian Swing -Plyo Step Ups -Rope Scap Pull-Up* *Round 2 L-Sit Rope Pull-Ups Skill Rope Climb/Legless RC Kettlebell Snatch Kettlebell Skill -10 Full American Swings -10 Two hand KB High Pull -10 Two Hand KB Snatch -10 Single Arm KB High […]
Warm Up 45s On|15s Rest -Row – No Straps -Hollow Hold -Row – Eyes Closed -Burpee Lateral Jumps -Row -Active BB FS Hold Mobility Quad Rolling Couch Stretch Nutrition Challenge Benchmark WOD At 0:00: 1000m Row for time At 8:00 – 18:00: Establish a 1 RM Clean and Jerk At 20:00: 3 Rounds 20|15 Calorie […]