Cleaning House

Mar 13th, 2019

Category: CrossFit

Cleaning House

Sean’s T2B Lookin Crisp!

*Schedule Update* Sunday we will be running a reduced schedule for the St. Patty’s Day Parade.  We will be running 2 classes of “Murph” at 8 and 830am in Southie Green. Goose will lead the group through a warm up for each class and a scalable option for everyone..Please come in!  The box will close at 11am before madness ensues in South Boston, There will be no separate Endurance WOD.

Warm-up
Dynamic Warm Up

Strength
Squat Clean
E2MOM14
3 Repetitions
70%
75%
75%
80%
80%
85%
90%

WOD
For Time:
5 Clean and Jerks (135,95)
15 Wall balls (20/14)
10 Clean and Jerks
25 Wall balls
15 Clean and Jerks
35 Wall balls

Level 2- (115,75)
Level 1- (95,45)
ADV – (155/105) 30/20lb wb

EXTRA WORK
3 rounds of
20 GHD Situps
25/20 Cal Ski

ADV – Rest 5 Minutes and repeat

DISCUSSION 6 Comments

  1. Joel Carpenter 03/14/2019 at 1:06 am

    EMOM: 95-145
    Wod: 10:03 95/14

  2. Trevor 03/14/2019 at 12:17 am

    Pre Class:
    Hang power clean
    10×2 @175

    Strength: 155-205
    WOD: 9:11 Rx

  3. Michael Dean 03/13/2019 at 8:48 pm

    WOD: 8:40 Adv

  4. Crowley 03/13/2019 at 3:30 pm

    strength: 185-225
    wod: 7:17 rx w/ 155# c&j

  5. BWalsh 03/13/2019 at 2:44 pm

    Not to be a stickler, but it’s St. Paddy’s not Patty’s. Patrick is the Anglicized version of Padraig. As in Padraig Harrington the Irish golfer.

  6. Sean Flannery 03/13/2019 at 11:15 am

    Strength: 185/198/198/211/211/216/238#
    WOD: 8:35 Adv
    Extra: 7:44 Rx