The 2021 Crossfit Open is HERE!!!
CrossFit Open Wods will be completed in all classes on Friday for the next three weeks. You do not have to be actively signed up for the Open to take class. We will be partnering up from a safe distance. Read more about the open below and for more info and/or to sign up CLICK HERE!
The most magical time of the year is back! The 2021 Open is here 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 March 11th, Each week a WOD will be announced that you can complete at home or in your local affiliate. Here at Crossfit Southie we will be programming the WODs every Friday! You’ll get the chance to throwdown with your usual WOD Buddies! You’ll submit your score online to a worldwide leaderboard and be part of the biggest Crossfit event of the year. Check out some more information on the Open below from the Crossfit Games Website
“The Open is a global celebration of all the individual reasons we CrossFit. Maybe it’s to live healthier lives. Maybe it’s to lift your kids or stay healthy for your family. Maybe it’s just to prove we can do more than we ever believed possible. Whatever it is, this is the time to show the world your unique why! Compete at the gym or from home. With or without gear. The open is open to all, it doesn’t matter if you’re 14, 40 or 64. Just starting out or a muscle-up pro, And adaptive athletes are here to win. Compare your results by division, location, gym, or group. Hundreds of thousands of athletes. Hundreds of thousands of individual reasons to compete in the Open: Fitness. Community. Family. Competition. Health. Exhaustion. Joy.”
Warm-up
-250m Row Legs Only
-5 Inchworms with Increasing Push-Up
-150m Row Arms Only
-10 Moon To Sky
-250m Row Legs & Lean
-15 Superman
500m Row Legs, Lean and Pull
Mobility
Calf Rolling
Quad Rolling
Chest Stretch
Strength
E2MOM10
Push-press
3 Reps
WOD
In 16 Minutes
75 Double Unders
50 Wall Balls 20|14
750m Row
Rest 3 Minutes
750m Row
50 Wall Balls
75 Double Unders
Level 2- 40 Wallballs
Level 1- 150 singles, 25 wall balls, 500m Row
ADV- Unbroken, if you drop the ball or trip on your rope complete 10 burpees over the rower or start over
Score is time plus reps completed in the second part. 150m=1 Rep
10:00 + 750m Row +50 Wallballs+20 double unders= 75 Reps
Extra Work – Active Recovery
@70% intensity
Row 1000m
Bike 1.5 Miles
Row 750m
Bike 1 Mile
Row 500m
Bike ½ mile