Controlling the External

Mar 15th, 2018

Category: CrossFit

Controlling the External

#TBT – 12/2010 – All Time Classic CFS Photo

Schedule Update!
We will be running Hero WOD “Murph” on Sunday the 18th for the Southie St Patty’s day Parade. Heats will kick off at 8 and 830am. There will be no other scheduled classes on Sunday. The box will close down at 11am for the day due to the parade.

Sports Wellness This Saturday!
Dr. Miguel will be here this Saturday and still has some available appointments! Click HERE to schedyle your appointment!

Warm-up
6 minute AMRAP
10 Burpees
50’ Right Side Overhead Kettlebell Lunge
10 Kettlebell Swings
50’ Left Side Overhead Kettlebell Lunge

Accessory
Windmills
Arm Bar Stretch

Strength
Hang Power Clean
5-5-3-3-2-2
– Complete a set every 3 minutes

WOD
4 Rounds
15 Kettlebell Swings (2,1.5)
15 Burpees
15 Toes to Bar

Level 2- (1.5,1)
Level 1-(1,0.75), 10 Reps

DISCUSSION 2 Comments

  1. Joel Carpenter 03/16/2018 at 2:18 pm

    Hang Power Cleans: 135 – 155
    WOD: 10:38 (1.5 pood)

  2. Crowley 03/15/2018 at 1:22 pm

    hpc: 165, 185, 205, 225, 235, 245(f)
    wod: 11:01 rx