CrossFitWOD

Addition and Subtraction

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We Do It All

April Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Ready to spring back into a steady fitness routine?!! We’ve got you covered with our April Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Warm-up
In 5 minutes Complete
400m Run
20 Russian Swings
10 Uneven Push Ups* per side
Then AMRAP Inchworms

WOD
In 5 minutes Complete
400m Run
Then 30 Handstand Push-ups

Rest 2 minutes

In 5 minutes complete
400m Run
Then 50 Kettlebell Swings (2,1.5)

Rest 2 minutes

In 5 minutes complete
400m Run
Then 30/20 Calorie Bike

Rest 2 Minutes

In 5 minutes complete
400m Run
Then 6 Rope Climbs

Level 2- 10 HSPUs + 20 Regular Push-ups, (1.5,1),20/15 cals, 3 Rope Climbs
Level 1- 300m run, 30 Regular Push-ups, (1,0.75), 15/10 Cals, 6 pull to stands
ADV- GHD Sit-ups

You have 5 minutes to complete the run and the assigned reps. IF you finish in the time bracket complete as many SIT-UPSs as possible until the the clock runs out. If you do not complete the reps in time your score is negative in the amount of reps you did not complete. Your score is cumulative for the 5 rounds. Ex. -10 hspus + completed KB swings +20 Sit-t-ups= 10 Reps. MATH=AWESOME. Scale appropriately!

Extra Work
E2MOM for 12 Mins
1 Power Clean
1 Front Rack Lunge Right
1 Front Rack Lunge Left
1 STOH




Open WOD 19.5 – Good ole Thursters and C2Bs

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Ben

Friday Night Lights!
Join us to close out the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your last open WOD. Take the opportunity to cheer on your community and enjoy an awesome night of finishing upThe Open. You can sign up for Friday Night Lights by clicking HERE.

We will be partnering up and completing the Open WOD in all classes today @ 530,6,630,7,9,11 & 12 and running heats at night. We strongly encourage you to sign up for a heat even if you’re not participating in the Open. We will have a suggested warm up and area set up for you to get ready to tackle 19.5!!! If you don’t sign up, come on in anyway and check in with D or Chad and we will fit you in somewhere for some fun & fitness! Reebok will also be in the house with some discount cards and sweet give-a-ways! Don’t miss out!

CLICK HERE FOR FRIDAY NIGHT LIGHTS HEAT & JUDGING ASSIGNMENTS! 🙂

Meet us out after for a Southie Social to celebrate your 5 weeks of hardwork! We will meet at The Juntion in Southie at 9PM. All are welcome whether your participated in the Open or not! We’ll see you there!




March Member Spotlight – Tricia Dufault!

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Tricia

Member Spotlight!
Please join us in congratulating our March Member Spotlight Athlete Tricia Dufault! Tricia is such a hard worker and has shown amazing progress since her start here. She has participated in multiple nutrition challenges and has been successful with them all. You can always find Tricia doing extra work to progress towards her goals and she’s been crushing them one at a time. Below is a great example of Tricia’s hard work. The pictures on the left are the “Before” photos from her first nutrition challenge starting in January of 2018. On the right are the “After” photos from our most recent nutrition challenge which ended in March of 2019!



Recently Tricia has taken the lead as team captain for The CFS Ragnar Relay Team! She’s also no stranger to our social events outside of class as well! Tricia is a positive influence and we’re looking forward to seeing her continue to achieve those health and fitness goals and to having her positive presence in class! Check out our interview below to learn more about Tricia!

Name: Tricia Dufault
Profession: VP of Financial Reporting at State Street
When did you start at Crossfit Southie? November 2017
What is your Favorite movement and WOD?
My favorite movement is box jumps, and my favorite WOD is 12 Days of CrossFit Southie.
Which Class do you Frequent?
7:30 pm weekdays in Southie Orange, and 7 pm on Fridays
What has been your biggest accomplishment so far?
Unassisted pullups! Also, this year’s Falmouth Road Race – I took 23 minutes off my time from 2017 to 2018 by coming to CFS 3-4 times a week.
What are your Fitness Goals?
Over the next few months I’d like to focus on double unders and improving my overhead squat. In general, I hope to continue to see progress and include CrossFit in my life for a very long time.

Tricia’s In-House Throwdown Team last year!

What is your Favorite Part of Crossfit?
There is so much I love about CrossFit. The community is incredible, and everyone is always so supportive, from the coaches’ patience, encouragement, and tips each class, to cheering on other athletes during the WOD. I’ve enjoyed making new friends and getting to know many different people through the gym. Seeing the improvements everyone makes over time, especially through benchmark workouts and learning new skills is really fun. Lastly, I love that no matter what level you’re at, there’s always something else to work towards and it’s still just as challenging as it was in the beginning.

How did you get involved in CrossFit and what was your first WOD/experience?
I decided to try CrossFit while going through a breakup and looking for a new way to get in shape after not working out for a few months. While I don’t think I realized how much of a challenge it would be, it quickly became my favorite part of the week. My first experience was the intro class with Haley – I was the only person in the class and I remember doing my first burpee, thrusters with a pvc pipe, and box jumps onto the 12 inch box. Afterwards I couldn’t lift my arms or walk up stairs for a week, but I immediately signed up for the Fundamentals class and have been hooked ever since.
What are your hobbies outside of CrossFit?
Running 5ks, indoor rock climbing, traveling, and spending time with family and friends.
What’s a “Fun Fact” about you?
I lived in India for three months in 2016. While the trip was for work, I was lucky to be able to travel to places I never dreamed of visiting – especially the Taj Mahal, Bangkok, and Dubai.

Warm Up
200m Medball Run
1 Minute Medball Thrusters
200m Medball Run
1 Minute Medball Burpees to Overhead
200m Medball Run
1 Minute Pull Up Hang (chin below bar) with Medball Between Feet

Midline
Alternating Tabata
Medball V-Ups
Russain Twists

WOD
1200m Run
20 Wallballs
20 Chest to Bar Pull-ups
800m Run
20 Wallballs
20 Burpees
600m Run
20 Wallballs
20 Burpee Pull-ups

Level 2- chin over bar
Level 1- 600-400-200, 15 Reps, chin over bar
ADV- 30LB UB Wallballs
10 BMUP/10 C2B & 10 BBMUP +10 BPU

Conditioning 4:45 in Southie Orange
From 0:00-15:00
1000m Row
1.5 Mile Bike
800m Run

From 15:00-27:00
750m Row
1 Mile Bike
600m Run

From 27:00-35:00
500m Row
0.5 Mile Bike
400m Run




Press, Clean, Jump

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Cuteness Overload


Haley’s Marathon Fundraiser for Dana-Farber – THIS Saturday!
Hi Everyone! Coach Haley here. As you probably have heard me mention by now, I am very excited (and nervous!) to be running the 2019 Boston Marathon to raise money for Dana-Farber Cancer Institute. I will be running in memory of my godfather Johnny and our dear friend Pat P. While the training has been tough (I am definitely NOT a runner!), I am excited for Marathon Monday and even more excited to raise as much money as possible for this important cause. I have made it my personal goal to raise $15,000 to support innovative cancer research and would love your support! If you’d like to contribute, you can read my story donate through my page HERE.

I am also hosting a Fundraising Party THIS Saturday 3/23 at John Brewer’s Tavern in Malden from 2-5pm. I’ll have some fun raffle prizes and a 50/50, but the best part is, the Tavern will be donating 20% of your food & drink tab directly to Dana-Farber! If you are up for an adventure into the burbs, I’d love to have you join me. Just show up, and hand a copy of the coupon above to your server! There are copies of the coupon available at the front desk.

Thank you all for your help & support!! I am looking forward to representing CFS from Hopkinton to Boston!

Warm-up
2 Rounds
:30 on/:10 off
Jump Rope
Bandy Presses
Jump Rope
Bandy Pull Aparts

*Round 1, complete single unders. Round 2, switch to double unders or attempts.

Mobility
Shoulder opening
-Lax Ball chest opening
-Banded shoulder stretching

Strength
EMOM 6
2 Strict Press

EMOM 6
2 Push Press

WOD
6 Rounds
5 Clean and Jerks (135,95)
50 Double Unders

Level 2- 115,75, 25 Double Unders
Level 1- 95,55, 100 Singles

Extra Work
30-20-10
Cals Row
Cals Ski
Cals Bike
Rest 2 minutes between rounds




Thriving @ Deficit

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Mariko

Friday Night Lights!
Join us to close out the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your last open WOD. Take the opportunity to cheer on your community and enjoy an awesome night of finishing upThe Open. You can sign up for Friday Night Lights by clicking HERE.

Justin & Mullins during 18.1!

We will be partnering up and completing the Open WOD in all classes today @ 530,6,630,7,9,11 & 12. All Regularly Scheduled Night Classes will be cancelled. We strongly encourage you to sign up for a heat even if you’re not participating in the Open. We will have a suggested warm up and area set up for you to get ready to tackle 19.5!!! If you don’t sign up, come on in anyway and we will see if we can fit you in somewhere for some fun & fitness!

If you were unable to make it in to do the WOD today but would still like to participate in the Open, we can partner you up over the weekend or on Monday to complete the WOD before the Monday at 8pm deadline. If testing on Sunday please come in during the 9 and 10am as that is the only time we have an extra coach on to assist with helping you get setup. Anytime during classes on Monday works as there will likely be others also looking to complete the workout. Just do it!

Meet us out after for a Southie Social to celebrate your 5 weeks of hardwork! We will meet at The Juntion in Southie at 9PM. All are welcome whether your participated in the Open or not! We’ll see you there!

Warm-up
2 Rounds
15/12 Calorie Bike
15 Step Ups
15 V-Ups
15 Jumping Squats

Mobility
Quad Rolling
Couch Stretch

Strength
EMOM18
1. 2 Front Squats (3 Second Pause)
2. 5 Deficit Reverse Lunges each side (standing on a 45lb plate)
3. Rest

WOD
One Time Through:
30/25 Calorie Bike
30 Box Jumps (27,24)
30 Toes to Bar
30 Thrusters (115,75)

Level 2- (95,55)
Level 1- (75,35); (24/20)

Extra Work
50 T2B
50 GHDS
50 T2b




April Boot Camp Registration!

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Brian & Mike

April Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Ready to spring back into a steady fitness routine?!! We’ve got you covered with our April Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Warm-up
EMOM 6
Odd – Row 15/12 Calories
Even 1- 15 Alternating Single Arm Russian Swings
Even 2- 5 Kneeling Kettlebell Cross Chops each way
Even 3- 14 Kettlebell Lunges

Strength
EMOM10
1 Squat Snatch – slow mo demo
85-95%

WOD
EMOM20
ODD- Row 15/12 Calories
Even 1- 14 Kettlebell Swings (2,1.5)
Even 2- 14 Kettlebell Lunges (2,1.5)

Level 2- (1.5,1); 12/10 cals
Level 1- (1,0.75); 10/8 cals

Extra Work
2 Rounds
100 dubs
3/2 rope climbs
50ft hswalk
100 dubs

Rest 3 mins between rounds

ADV – 50 Heavy dubs, legless rope climbs

Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
3 Rounds
In 3 Minutes Complete
500m Row
Then
Max Burpees over the Rower
Rest 1 Minute

In 3 Minutes Complete
1/0.8m Bike
Then
Max Double Unders
Rest 1 Minute

In 3 Minutes Complete
400m Run/300m AR
Then
Max Calories on the Ski Erg
Rest 1 Minute




Hero WOD: “Murph” – Open Gym 7am – Classes at 8 & 8:30am

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Dreamy Wallballs

Schedule Update
Reduced schedule today.  Doors will Open at 7am for a Open Gym/non-coached Murph with Goose.  Both Coached Classes will be run in Southie Green at 8am and 830am. 

We will get you warmed up and ready to go for the WOD.  Please come in and we will find a scaling option for everyone.  The box will close promptly at 1030am before the madness that is the Southie parade ensues.

There will be no Endurance Class today.  Murph is an endurance WOD 🙂

“Murph” is a CrossFit Hero WOD named after t Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

WOD
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Level 3- 75 pull-ups, 150 Push-ups, 200 squats
Level 2- 50 pull-ups, 100 Push-ups, 150 squats
Level 1 – 800m Runs, 30 pull-ups, 60 push-ups, 90 squats

*If raining or cold and snow still dominating the running path, you can sub 2k row and or a 2.5 mile for guys or 2 mile bike for ladies for each mile run.
Scale these accordingly – 800m run – 1.5/1 mile bike or 1000m row

Scores/Comments from Murph on 3/17/18

Scores/Comments from Murph on 7/21/15
Scores/Comments from Murph on 3/8/15

Weekly Strength/Benchmark Schedule – click here

At Home WOD
EMOM:10
ODD: 12 Burpees
EVEN: 15 Air Squats

Cash Out
Downward Dog – 1:00
Overhead Wall Stretch – 1:00




Final Friday Night Lights & Skill Session Saturday!

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Supermans Strengthen the Backside

*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 & Sebastian 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 10am before madness ensues in South Boston, There will be no separate Endurance WOD. Murph is an endurance WOD 🙂

Skill Session Saturday
Muscle-Ups have arrived with Open WOD 19.4! Who’s ready to get to work? Join us tomorrow for a special Bar Muscle-Up & Pull-Up Skill session! Class will take place at 11AM in Southie Orange. All members are encouraged to participate, whether you’re signed up for the Open or not, you will benefit from this gymnasty hour. We will cover Pull-Ups as well as Bar Muscle Ups, No Pre-Registration required! Don’t miss out!

Friday Night Lights!
Join us to close out the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your last open WOD. Take the opportunity to cheer on your community and enjoy an awesome night of finishing upThe Open. You can sign up for Friday Night Lights by clicking HERE.

Justin & Mullins during 18.1!

We will be partnering up and completing the Open WOD in all classes today @ 530,6,630,7,9,11 & 12. All Regularly Scheduled Night Classes will be cancelled. We strongly encourage you to sign up for a heat even if you’re not participating in the Open. We will have a suggested warm up and area set up for you to get ready to tackle 19.5!!! If you don’t sign up, come on in anyway and we will see if we can fit you in somewhere for some fun & fitness!

If you were unable to make it in to do the WOD today but would still like to participate in the Open, we can partner you up over the weekend or on Monday to complete the WOD before the Monday at 8pm deadline. If testing on Sunday please come in during the 9 and 10am as that is the only time we have an extra coach on to assist with helping you get setup. Anytime during classes on Monday works as there will likely be others also looking to complete the workout. Just do it!

Meet us out after for a Southie Social to celebrate your 5 weeks of hardwork! We will meet at The Juntion in Southie at 9PM. All are welcome whether your participated in the Open or not! We’ll see you there!

Warm-up
Dynamic Warm Up
Bean Bag Sprints

Partner WOD
10 Rounds (5 Each)
20/15 Calorie Bike
15 Box Jump Overs
10 Deadlifts (275,185)

Resting 1:1

Level 3- (225,155)
Level 2- (185,125), 15/12 Cals
Level 1- (135,95), 10/8 Cals

*One partner completes a round, then the next partner completes a round

Extra Work
3 Rounds
12 Strict Pull ups
12 Bench Press (165, 115)

Rest 5 mins

30 Muscle Ups




Open WOD 19.4

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Jay Max Effort, Always

*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.

Open WOD 19.4
For total time:
3 rounds of:
10 snatches (95,65)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes

Scaled: 65, 45




Tabata Know This By Now

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#TBT 2010- Filthy 50


Haley’s Marathon Fundraiser for Dana-Farber!
Hi Everyone! Coach Haley here. As you probably have heard me mention by now, I am very excited (and nervous!) to be running the 2019 Boston Marathon to raise money for Dana-Farber Cancer Institute. I will be running in memory of my godfather Johnny and our dear friend Pat P. While the training has been tough (I am definitely NOT a runner!), I am excited for Marathon Monday and even more excited to raise as much money as possible for this important cause. I have made it my personal goal to raise $15,000 to support innovative cancer research and would love your support! If you’d like to contribute, you can read my story donate through my page HERE.


I am also hosting a Fundraising Party NEXT Saturday 3/23  at John Brewer’s Tavern in Malden from 2-5pm. I’ll have some fun raffle prizes and a 50/50, but the best part is, the Tavern will be donating 20% of your food & drink tab directly to Dana-Farber! If you are up for an adventure into the burbs, I’d love to have you join me. Just show up, and hand a copy of the coupon above to your server! I’ll leave some copies at the front desk.

Thank you all for your help & support!! I am looking forward to representing CFS from Hopkinton to Boston!

Warm Up
4 Rounds
Tabata Ski Erg
Rest 30 seconds
4 Rounds
Tabata Jump Rope
Rest 30 seconds
4 Rounds
Tabata Push Up
ADV- Rest in plank

Strength
Back Squat
3-3-3-3-3

WOD
Tabata Stations- 20s:10s x8 Rest 1 Minute after each round
Double Unders
Push-ups
Ski Erg
Sit-ups

Report your lowest number of reps for each exercise

Level 1- Single Unders

Conditioning 4:45 in Southie Orange
4 Rounds
In 7 Minutes
800m Sprint for Time
Row, Bike or Ski In the remaining time @60%

Rest 1 Minute

Report your fastest and slowest Sprints

 




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