CrossFitWOD

We are no longer be posting our WOD to our blog.  You can find the WOD on our IG story nightly or on SugarWOD.

Warm-up
2 Rounds 30on 10off
1. Lateral Up and Overs
2. Plank Ups*
3. Bulgarian Split Squats R
4. Bulgarian Split Squats L
5. Shoulder Activators
6. Strict Banded Pull Ups**

*feet on the box where able
**C2B where able – use thicker green bands for assistance

Strength
E2MOM12
Push-press
1. 5 Reps
2. 5 Reps
3. 4 Reps
4. 4 Reps
5. 3 Reps
6. 3 Reps

WOD
10 Minute AMRAP
8 Box Jump Overs
7 Chest to Bar Pull-ups
1 Heavy Deadlift @ 80-85%*

Level 2 – 5 Chest to Bar
Level 1 – 7 Chin Over Bar
ADV- 7|5 Bar Muscle-ups, 30|27” Box

*Coaches Notes*
Deadlift -Weight should be heavy and challenging but something you can move and not stand around looking at. C2B – use more band or cut the reps to be able to get your chest to the bar.

Extra Work
3 Sets
200m Run
2 Rope Climbs
5 Wall Climbs
200m Run
Rest 1:1

ADV – 5 Sets, 1 Legless, 1 Regular Climb

Running Subs – .4 Bike, 200m Ski, 250m Row, 75 Double Unders

Bring-A-Friend/Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day!

Free WOD Day is happening TODAY! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!

Warm Up
Partner Up
P1 – 12/10 Calorie Ski
P2 – Pull To Stand
Switch

P1- 12/10 Calorie Ski
P2 – DB High Hang High Pulls
Switch

P1 – 12/10 Calorie Ski
P2 – DB Reverse Lunge
Switch

Double WOD
WOD 1
12 Minute AMRAP
2 Rope Climbs
10 Single Arm Devils Press 50|35
12|10 Calorie Ski Erg

Level 2 – 40|25, 1 Rope Climb
Level 1 – 30|15, 2 Pull 2 Stands
ADV – 70|50, 1 Legless, 1 Regular

Rest 5 Minutes

WOD 2
12 Minute AMRAP
8 Toes to Bar
10 Pistols*
12 Sit-ups
14 Air Squats

ADV -GHD Sit-ups

*reverse goblet lunges 1.5|1 can be subbed for scaled pistols

Extra Work – Active Recovery
40-30-20-10
Air Runner Cals*
Row Cals
Bike ERG Cals

*Can Sub – 400, 300, 200, 100m Run for the Air Runner

Warm-up
Athlete’s Choice 3:00 Bike, Ski, or Run
Then
2 Rounds
:40 on /:10 Rest and Rotate
-Barbell Front Squat
– L-Sit On Rings (scale to knees tucked or ring support)
-Muscle Clean
-Scap Pull- Up (Round 2 Strict Pull-Up)

Strength
E2MOM12
3 Squat Clean Reps (hands stay on the bar/touch and go)

WOD
3 Rounds
9 Power Cleans 135|95
9 Ring dips

2 Rounds
12 Front Squats
9 Strict Pull-ups

15 Thrusters
9 Muscle-ups- (or 9 Strict Pull-ups +9 Dips)

Level 2- 115|75
Level 1- 95|55
ADV- 155|105

Extra Work
3 Rounds
21 GHDs
15 Cal Bike
50ft HS Walk

ADV – 5 Rounds and obstacle course

Warm-up
200m Sandbag Run
100 Singles
25 Ukrainian Swings

Accessory
EMOM10

10 Reps of Each

1. Single Leg Deadlifts R
2. Single Leg Deadlifts L
3. KB Kneel to Stand- Alt
4.Half Kneeling Press R
5.Half Kneeling Press L

*KB weight ideally is heavier for the deadlift then the press

WOD (30 Minute Cap)
500m Sandbag Run
100 Double Unders
50 Kettlebell Swings 1.5|1

400m Sandbag Run
80 Double Unders
40 Kettlebell Swings

300m Sandbag Run
60 Double Unders
30 Kettlebell Swings

200m Sandbag Run
40 Double Unders
20 Kettlebell Swings

100m Sandbag Run
20 Double Unders
10 Kettlebell Swings

Level 3- ½ Double Unders
Level 2- 1|0.75, 25-20-15-10-5 DU
Level 1- 0.75|0.5, 1.5x Singles
ADV – KB Snatch

Extra Work
5 Sets
A.Tempo Bench Press – 4 Reps 4-1-X-1
B.Tempo Bent Over BB Row 4 Reps 4-1-X-1

Warm Up
Partner Up
Row 18|14 Cals
Active Squat hold with MB in Front Rack

-Switch-

Row 18|14 Cals
High MB Plank Hold

-Switch-

Row 18|14 Cals
MB Hamstring Curls

Strength
E2MOM12
2 Front Squat
Pause Squat (2 seconds)

WOD
3 Rounds
30|25 Calorie Row
20 Wall Balls 20|14
10 Shoulder to Overhead 135|95

Level 2- 115|75,
Level 1- 95|55,
ADV- 155|105

Extra Work
2 Minutes Max Sandbag Over the Shoulder 150|100

Warm-up
2 Rounds
:45 Work/:15 Rest and Rotate
-BB Plank Up/Overs
-BB Hollow Hold Floor Press
-BB High Pulls
-Box Lateral Up/Overs

Mobility
Shoulder Rolling
Chest Stretch

Strength
E2MOM12
Bench Press*
3 Reps

*Can sub floor press if need be

WOD
10:00 AMRAP
5 Hang Power Cleans 135|95
7 Push-ups
9 Box Jump Overs 24|20

Level 2- 115|75
Level1- 95|45
ADV – 155|105, Clap Push Ups, 27|24

Warm Up
In 2 Mins
15|12 Cal Bike
AMRAP Shoulder Activators

In 2 Mins
100M Run
AMRAP
BB Good Morning

In 2 Mins
12 Burpee Lateral Jumps
AMRAP
Single Leg V-Ups

Mobility
Shoulder Rolling and Stretching

WOD (40 Minute Cap)
2 Min Work: 1 Min Rest

In 2 minutes:
15|12 Calorie Assault Bike*
Then
AMRAP Pull-ups
Complete until you reach
50 Reps

Once finished, you must rest until the start of the next 2 minute Interval.

In 2 minutes:
200m Run
Then
AMRAP Deadlifts 225|155
Complete until you reach
50 Reps

Once finished, you must rest until the start of the next 2 minute Interval.

In 2 minutes:
15 Burpee Lateral Jumps
Then
AMRAP Toes to Bar
Complete until you reach
50 Reps

*Schwinn = 22|18 Cals

Level 2- 12|9 Cals Assault or 18|14 Cals Schwinn, 150m Run, 185|125
Level 1- 10|7 Cals Assault or 1510 Cals Schwinn, 100m Run, 135|95
ADV – 18|14 Bike C2B, 20 Burpee Lateral Jumps, 60 Toes to Bar

Extra Work
21-15-9
HSPUs
GHD Sit Ups

ADV – Strict

Warm-up
Fish Game

Strength
E2MOM12
2 Overhead Squats

Coaches note – As needed, use the time between sets to make use of your pvc to work to improve your mobility in the OHS

WOD (15 Minutes)
42 Cal Row
21 Back Squats 135|95
30 Cal Row
15 Back Squats
18 Cal Row
9 Back Squats

*Barbell is taken from the floor

Level 2- 115,75
Level 1- 95,55
Rx+ – 165|115
ADV- 185,125

Extra Work
50 Cal Ski
50 Db Snatch 70|50
50 Burpee
50 GHD

Warm Up
2 Rounds
-200M Run
-Scap Push-Up*
-60 Singles Alt. Feet**
-12 Seated SA KB Press***

*Round 2 – Inverted, wall facing
**Double Unders or attempts
***KB Push Press

Skill
Handstand Walk

WOD (30 Minute Cap)
600m Run
50 Kettlebell Swings 1.5|1
60 Double Unders
5 Wall Climbs

Rest 1 Minute

600m Run
50 Goblet Lunges
60 Double Unders
5 Wall Climbs

Rest 1 Minute

600m Run
50 KB Push-Press*
60 Double Unders
5 Wall Climbs

*Split reps between arms

Level 2-1|0.75,3 WallClimbs
Level 1- 0.75|0.5 10 Push-ups
RX+ 50ft Handstand Walk
ADV – Kettlebell Snatch, Overhead Lunge, 100ft Handstand Walk

Extra Work – Active Recovery
Row
3×60 Cals
4×40 Cals
5×20 Cals
1 minute rest between all efforts