Nov 27th, 2017

Category: CrossFit


Trevor BEASTING the sandbag

Southie Holiday Happenings!
Save the dates for some upcoming Southie Social Fun to close out the year!

CFS Annual Holiday Party, THIS SATURDAY!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/2 8PM-???
Location: The Social Register
401 D Street, Boston

2016 Slay Riders!

Yulefest 5K!
Don’t miss out on another epic Sunday Runday Funday!!! Team Southie Slay Riders are hitting the streets of Cambridge again to run the Yulefest 5K! A fun and festive race with a great after party. Grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team!
Date/Time: Sunday, 12/10 9:30AM
Location: Harvard Square
Registration: Click here for more info and to register. Make sure to select “Join a Team” and then type in “Southie Slay Riders”. *Registration includes a warm knit hat, free beer and food. If we register 35+ runners we get our own VIP tent!
UPDATE: We’re Up To 33 Runners. REGISTER BEFORE 12/1!

Joe Lengel Jr

HERO WOD (40 min hard cap)
10 Rounds
10 Thrusters 95,65
10 Bar facing burpees
10 Pull-ups
57 Double unders

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, CrossFit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.
**Google for pic

Level 3 – 7 Pull-ups
Level 2- (75,55), 7 rounds, 25 Double Unders or 57 singles
Level 1- (65,35), 5 rounds, 80 singles

*Coaches Tip* – This HERO WOD requires a lot of work capacity, scale as necessary to consistently keep moving.

Extra Work

*between sets complete a 50ft handstand walk.Scale to 25 ft or 5 Wall climbs to work towards the skill. Scale up with an obstacle course is you are great on your hands.

DISCUSSION 11 Comments

  1. Jen Merinder 11/29/2017 at 2:37 pm

    WOD: 31:13 Rx

  2. Thomas C Patterson Jr 11/28/2017 at 4:54 am

    WOD: 27:17

    7 Rounds
    Thrusters 10 @ 95#
    Burpees 10
    PUs 10
    Dubs 30

  3. Joel Carpenter 11/28/2017 at 3:22 am

    WOD: 37:58 (10 rounds, 75#, 57 singles)

  4. Ryan Gould 11/28/2017 at 2:56 am

    WOD: “Becca” Rx-27:16

    7 rds
    10 FS (95)
    Bike (10 cals)
    7 pull-ups
    57 Dubs

    • Becca Riegel 11/28/2017 at 2:29 pm

      What matters here is two things:

      1) Ryan did this modified workout with me and my tendonitis.
      2) I beat him at it. 🙂

      WOD: “Becca” Rx-26:30
      7 rds
      10 FS (65)
      Bike (8 cals)
      7 pull-ups
      57 Dubs

  5. Jason Barrow 11/28/2017 at 2:06 am

    WOD: 34:58 Rx
    Too much on a Monday. I’m calling out of work tomorrow and cc’ing Amy on my email to my manager.

  6. Trevor 11/27/2017 at 9:58 pm

    Every 30s…
    1 sq clean + push jerk (#135 x 10 intervals)
    Rest 1min
    2 sq cleans (#155 x 5 intervals)
    Rest 1 min
    3 back squats (#175 x 5 intervals)
    Rest 1 min
    5 deadlifts (#195 X 10 intervals)

    Cooldown- 3×10 GHDs

    • Jason Barrow 11/28/2017 at 2:07 am

      Having your picture on the blog doesn’t give you programming privileges for the day.

  7. Kurt 11/27/2017 at 4:19 pm

    WOD: 35:16, 10 rds at 95#/57 dubs, but 7 reps for other movements. Nice to be back at 530a

  8. Sean Flannery 11/27/2017 at 3:58 pm

    WOD: 30:42 Rx
    Extra: 265,297,320,342,386