CrossFitWOD

Life’s a Trip…

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Matt – About to Lift Off

Warm-up
4 Rounds
:20 on/:10 off
Single Unders

1 Minute Active Squat Hold

4 Rounds
:20 on/:10 off
Double Unders

Strength
E2MOM12
3 Power Snatch
*Building in weight

WOD
4 Rounds
15 Overhead Squats 95|65
20 Double Unders
15 Pull-ups
20 Double Unders

Level 2– 75|55
Level 1– 55|35, 10 Reps, 40 singles

Extra Work
500m Ski
10 Ring Muscle Ups
500m Row
10 Bar Muscle Ups

*Scale to 20 Kipping Ring Pull Ups and 10 Bar Mups – use bands where necessary.




CTX Special Offer

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Katie – Kipping HSPU


CTX Special!
How are those New Year’s Resolutions coming along? We have a great special to help you stick with them! For $149.00 you can take any morning CTX class Monday through Friday! Classes run from 6-7AM and are sure to get your day started on the right foot! This introductory special begins Monday February 3rd and applies to your first month only. Special applies to first time members only. To learn more about CTX classes CLICK HERE. For registration CLICK HERE. Don’t miss out on this great deal!

Warm-up

Partner Up!
P1- 15/12 Cal Bike
P2- Plank Hold
Switch

P1- 12 Burpee Lateral Jumps
P2- Overhead Barbell Hold
Switch

Mobility
Shoulder Rolling
Lacrosse ball around the shoulder blades and mid back

Hollow Rock Challenge
30 Reps

Strength
7×2 Thruster
Complete a set every 90s
From the rack or the floor

WOD – Benchmark
2 Rounds
25 Burpee Lateral Jumps
25 Shoulder to Overhead 135|95
25/20 Calorie Bike

*Weight should be something you can do for 7-10 Reps for your first set of STOH

Level 3- 115|75
Level 2- 95|55
Level 1- 75|35

Extra Work
3 Rounds of
50’ HS walk
9 Squat Snatches 135|95
ADV – 155|105; 75’




Benchmark WOD: OPEN WOD 14.4

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Steve

MLK SCHEDULE
Reduced schedule today with All Levels classes in Southie Green at 530, 630, 9,11, 12, 4,5,6 & 7pm only. 630pm CTX will be held in Southie Orange but all other Southie Orange classes including the 6am CTX class are cancelled.

Warm-up
In 6 Minutes
25/20 Cal Row or Ski
25 V-Ups
15 Jumping Squats
10 False Grip Ring Rows
In remaining time: Hollow Rocks

Skill
Muscle-up

OPEN WOD 14.4– Benchmark
14 Minute AMRAP
60 Calorie row
50 Toes-to-bar – Chris Spealler T2B Efficiency Video
40 Wall-ball shots, (20 to 10-foot target/14 to 9-foot)
30 Power Cleans, 135|95
20 Muscle-Ups

Level 3 – Ring Dips
Level 2 – 115|75, Ring Dips 50-30-30-20 Reps
Level 1 – 95|55, 40-30-30-20-10 Ring Dips

Scores/Comments from 1/23/19

Scores/Comments from 2/14/17

WOD 2
Optional Partner Conditioning
120/100 Calorie Ski
150 Sit-ups (partner holds plank)

-Take turns on the ski erg to complete the calories. Then accumulate 150 sit-ups while your partner completes a plank hold. Bike/Air Runner Sub = 100/80 cals

Extra Work
10-1
BodyWeight Bench
Strict Pull Ups

Scaled – ¾ bodyweight

*Bench should be no more than 2 sets each time.




Descend Into the Darkness

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Alec – 12 Days of CFS… “Ho Ho Hooooo”

Strength/Benchmark Weekly Schedule – Click Here

MLK SCHEDULE
We will be running a reduced schedule on Monday with All Levels classes in Southie Green at 530, 630, 9,11, 12, 4,5,6 & 7pm only. 630pm CTX will be held in Southie Orange but all other Southie Orange classes including the 6am CTX class are cancelled.

Warm-up
EMOM6
1. 10 Burpees
2. 20 Alt. Single Arm Russian Swings
3. 20 Alt. Overhead Lunges (10 per arm)

Then 2 Rounds
10 Kneeling Cross Chops each way
10 Kettlebell Strict Press per arm
10 Uneven Pushups (hand on kettlebell)

Strength
EMOM10
Strict Press
1-5 = 2 Reps
6-10 = 1 Rep

WOD
20-18-16-14-12-10
Kettlebell Swing 1.5|1
Lunge (total)
Push-ups (½ reps)

Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – Push Ups (all reps – 20-18-16-14-12-10)

At Home WOD:
50 Shoulder Taps
75 Hollow Rocks
100 Air Squats
75 Russian Twists
50 Hand Release Push Ups




Reebok Shopping Opportunity

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Tim

MLK SCHEDULE
We will be running a reduced schedule on Monday with All Levels classes in Southie Green at 530, 630, 9,11, 12, 4,5,6 & 7pm only. 630pm CTX will be held in Southie Orange but all other Southie Orange classes including the 6am CTX class are cancelled.

Reebok Shopping Discount!
New Year, New Gear! Reebok has extended a special discount for our CFS members! From now until February 12th you can show this flyer at The Reebok Seaport location and receive 50% off of your total purchase! Happy Shopping everyone!

Warm-up

4 Minutes
Bike/Ski Erg/Air Runner or Jump Rope

Then 2 Rounds
:45 on/:15 off
Burpee Med ball Ground to Overhead
Med ball Deadlift
Med ball Thrusters

WOD
2 Rounds
1:30 work/:30 Rest & Rotate
1. Ski Erg
2. DB Devils Press 50|35
3. Bike
4. Deadlift 225|155
5. Wallball
6. Air runner- Sub 300m run or Double Unders
Rest 2 Minutes

*Coaches Note* On the Db Burpee GTOH be sure to get your center of mass over the db’s and drive with your legs.

Score= total reps. Double unders/5. If you run outside your 300m= 14 Calories/reps. If you beat the 90s you can add 1 calorie for every 5 seconds you beat the clock. Example 300m in 1:15= 17 points

Level 2- 185|125, 40|25
Level 1- 135|95, 30|15

Extra Work
E2MOM12
3 Power Cleans




Open WOD 18.1

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Mama Goose!

Warm Up
3 Minute Row

Then
5-4-3-2-1
Pike Ups on Rower
Kip Swings
Strict Toes to Bar

Midline
Alternating Tabata
-Hollow Rock
-Plank Hold

Mobility
Lats
Hip Flexors

Open WOD 18.1
20 Minute AMRAP
8 Toes to Bar
10 Hang DB Clean and Jerks 50|35 (5 each side)
14 Calorie Row

Level 2- 40|25
Level 1- 30|15

Extra Work
3 Rounds of
9 Bench 165|105
3 Rope Climbs




CFS Benchmark: “SnatchBalls”

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#TBT – Dreamin’ of Sunny Weather….

Warm Up
5 Minute Dynamic Warm Up
Then
2 Rounds:
25’ Bandy Side Step (right)
25’ Bandy Side Step (left)
10 Bandy Good Mornings
50’ Monster Walk

Mobility
Glute Rolling
Pigeon Stretch

Strength
E3MOM15
5 Back Squats
*Straight Sets

CFS Benchmark WOD
“SnatchBalls”
7 min AMRAP
7 Power Snatch 95|65
10 Wall Balls 20|14

Level 2- 75|50
Level 1- 65|35

For Recovery
5 Minutes
Row, Run, Bike, or Ski




Ragnar Relay Registration! & MLK Schedule

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Morgan – Those Ring Rows Lookin’ Good

MLK SCHEDULE – We will be running a reduced schedule on Monday with All Levels classes in Southie Green at 530, 630, 9,11, 12, 4,5,6 & 7pm only.  630pm CTX will be held in Southie Orange but all other Southie Orange classes including the 6am CTX class are cancelled.

Ragnar Relay Cape Cod
Ever want to spend two days in a van running 200 miles with some of your favorite gym buddies?!! Well, here’s your chance! We’re putting a team (or two) together again for the Ragnar Relay Cape Cod! Teams will consist of 12 runners. The mileage is split between your 12 runners.

2019 Southie Ragnar Team!

This race has got it all. White sand beaches? Check. Historical landmarks? Check. Breathtaking coastal views? Check. New start line? Double check.

This year, your team of 12 will kick things off at a brand new start line at the historic seaside town of Duxbury. For 200-ish miles, you’ll make your way over bridges, wooded and paved trails, and beautiful beaches, relay-style.

On Saturday, your team will cross under the big orange arch at the biggest finish line beach party in New England back at Smuggler’s Beach. You’ll have access to five beaches, live bands and local attractions. It promises to be a can’t-miss party.

From the newcomers to the multi-year veteran, from Bostonians and the out-of-staters who are dying to try their bad Boston accents, grab your friends and get in before this race sells out!

Race Details
Location: Duxbury, MA – Smuggler’s Beach
Race Date: Friday May 8th. – Saturday May 9th
Registration Cost: $150/person +cost of van rental.

If you would like to join our team please fill out our inquiry form here . Don’t miss out on the most epic run of your life!

Warm-up
In 3 minutes
Bike 15|12 Cals (22|18 Schwinn)
AMRAP Good Mornings

Rest :30 seconds

In 3 minutes
100 Double Unders or 150 Single Unders
AMRAP Seated Strict Press

Strength
E2MOM14
3 Deadlifts
*Climbing in weight as able

WOD
6 Minute Ascending AMRAP
4 Calorie Bike
4 Pull-ups
8 Calorie Bike
8 Pull-ups
12 Calorie Bike
12 Pull-ups

Rest 3 Minutes

6 Minute Ascending AMRAP
2 Strict Handstand Push-ups
10 Double Unders
4 Strict Handstand Push-ups
20 Double Unders
6 Strict Handstand Push-ups
30 Double Unders
8 Strict Handstand Push-ups
40 Double Unders

Schwinn Air Dyne Cals = 6,12,18…

Level 3- Kipping
Level 2-Seated Strict Press, 5-10-15 DU
Level 1- Seated Strict PRess, 20-40-60-80 Singles
ADV – C2B

Extra Work
4 Rounds
E3MOM
15|12 Cals Ski Erg
6 Squat Cleans 185|115

Scale weight/Cals as necessary to have around 1 minute rest each time.




Nutrition Challenge Benchmarks

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John – Welcome Back, we missed you!

Warm-up
:45 on/:15 Rest & Rotate
Row
Hollow Hold
Row
Burpee Lateral Jumps
Row
Active Squat Hold

Hollow Rock Challenge
20 Hollow Rocks

Mobility
Quad Rolling
Couch Stretch

WOD (30 Min Hard Cap)
At 0:00 Complete:

1000m Row for time

Then at 8:00 Complete:

2 Minutes of Max Burpee Lateral jumps

And then at 14:00 minutes complete

3 Rounds
20|15 Calorie Row
15 Front Squats 135|95
15 Burpees

Level 2- 115|75
Level 1 – 95|55

Note: If you are participating in the Nutrition Challenge, these count as two benchmarks (1000m row & 2 minutes max burpee lateral jumps). Be sure to record your scores and enter them in your food log!

Extra Work
3 Rounds of
25 T2B
50’ Ft HS Walk

ADV – 4 Rounds & 75’




Nutre Meal Tasting Tonight!

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Brian – He Lives It

Nutre Meal Tasting Tonight
If you haven’t heard yet we’re excited to announce that we’re now carrying Nutre Meals!! They will be in the house on Monday night in Southie Green! Be sure to stop by and check out their delicious food and learn more about how Nutre Meals can help you reach your goals!

Outside of your workout, the food you fuel your body with is essential to looking, feeling, and performing your best. If you want real results then you’ve got to eat right. That’s why we’re excited to announce that we’ve partnered with Nutre – a Local and 100% Massachusetts based meal delivery company – to fuel your fitness goals the easy way. Nutre’s meal delivery fits whatever diet you’re on. Whether it’s paleo, healthy, bulking, cutting, they’ve got you covered. and for a limited time, you can get 20% OFF your first order for being a loyal member of CFS! When ordering be sure to select “pick up” and CF Southie as your location. You can order by clicking THIS LINK

Warm-up
5-4-3-2-1
Lateral Up & Overs x2
Box Crunches x 2
Single Arm Russian Swings (per side)
Single Arm Kettlebell Press (per side)

Mobility
Trap Mash

Strength
EMOM5
2 Clean and Jerks- Starting at 70% and building

Rest 2 Minutes Then

E2MOM12
1 Clean and Jerk
85%
90%
95%
98%
100%
102%

Note: If you are participating in the Nutrition Challenge, this counts as your benchmark 1RM Clean & Jerk. Be sure to record your scores and enter them in your food log!

WOD
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 115|75
Box Jumps
Kettlebell Swings 2|1.5

Level 2 – 95|55; 1.5|1
Level 1 – 75|35

Extra Work
Tabata Air Runner|Woodway
8 sets of 20 on 10 off- Score is the Calories of your lowest round




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