CrossFitWOD

Member Spotlights! – Katie & Danny Corning!
We’re so excited to have The Cornings in The CFS Spotlight! They are an awesome duo that have been consistent hard working members since day one. Katie & Danny joined back in July of 2019. We remember their first WOD here, it was particularly rainy and windy that day and they took on the WOD that had a one mile run in the middle of it. If you remember the old loop that corner could be pretty brutal with the wind in your face!

We love having Danny & Katie at our social events as well. They attended the Bar Crawl their first year with only having been here a month! They were also very supportive as the gym navigated though the adjustments we had to make with Covid restrictions. They attended outdoor classes as soon as we opened back up and continued whether it was a hot summer day or 30 degrees, they showed up ready to work hard. If you’ve been in class with either of them you know how supportive and just fun they are to be around and we feel lucky to have them here! Read more about this amazing duo below!

What Are Your Professions?
Katie – Accountant (very exciting I know)
Danny – Nephrology Fellow (aka Kidney Doctor)

When did you start at Crossfit Southie?
We started in June 2019 (wow been 3 years!)

What is your Favorite movement and WOD?
Katie – I have to say I do love deadlifts and favorite WOD maybe Annie because I have a chance of beating Danny
Danny – Favorite movements are deadlifts and double unders (hence my nickname Danny deadlift and Danny double under from Goose). Favorite WOD is Nancy

Which Class do you Frequent?
Katie – 6AM is the place to be
Danny – 5AM

What has been your biggest accomplishment so far?
Katie – Being able to Rx workouts – it didn’t happen a lot when I started at Southie or even every WOD now, but it feels good to be able to do the Rx weight or movements.
Danny – Completing 1000 burpees in 48 hrs with Katie during COVID

What are your Fitness Goals?
Katie – Just to be healthy and be able to carry my groceries in one trip
Danny – Deadlift 500 at some point in my life

What is your Favorite Part of Crossfit?
Katie – I know it is cliché but the community is pretty special. I have met some great people at Southie that make the 6am class the best part of the day.
Danny – I love the variety of movements and how you can challenge yourself everyday. The community is also really special and we are lucky to have met so many great people at Southie.

How did you get involved in CrossFit and what was your first WOD/experience?
Katie – I first did crossfit with my sister in Maryland when I was living at home after college. It was something we found that we could do together (and eventually got our mom into it). The first few weeks I was in a constant state of soreness.
Danny – I got involved because Katie convinced me to try it. All it took was one class and I was hooked.

What are your hobbies outside of CrossFit?
Katie – I enjoy cooking and baking, beach days with Danny, and spending time with family and friends.
Danny – Going to the beach, date nights with Katie and hanging with our niece and nephew

What’s a “Fun Fact” about you?
We were co-ed intramural volleyball champs in college, no biggie

What’s one piece of advice you would give to anyone new to the gym/ CrossFit?
Katie – Don’t be shy – introduce yourself to others in class, listen to the coaches, and have fun. The first time walking in is intimidating but everyone at Southie is there to make each other better.
Danny – Show up as often as you can and listen to the coaches, you will be amazed at how fast your fitness will progress.

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