CrossFitWOD

September Boot Camp Registration!

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Tim – KB Lunge Mid WOD

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

Get back on track This Fall with our September 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
:30 on/:10 off
1. Ice Skaters
2. False Grip Ring Rows
3. Ring Support
4. Lateral Lunge w/ Right Foot on Slider
5. Lateral Lunge w/ Left Foot on Slider (Left Side)
6. Push Up w/ Knee Tuck on Sliders

Strength & Skill
EMOM 15
Minute 1- 2 Front Squat at 85-90%
Minute 2- 10 Alternating Pistols
Minute 3- Rest

WOD – Time Cap 15 Minutes
15 Squat Cleans (155|105)
9 Muscle-up
12 Squat Cleans
6 Muscle-ups
9 Squat Cleans
3 Muscle Ups

Modified Version – L3
15 Squat Cleans
15 Chest to Bar Pull-ups
15 Ring Dips
12 Squat Cleans (135
|95)
12 Chest to Bar Pull-ups
12 Ring Dips
9 Squat Cleans
9 Chest to Bar Pull-ups
9 Ring Dips

Level 2- 115|75, 12-9-6 for gymnastics movements
Level 1- 95|45, 9-6-3 gymnastics movements

Extra Work
3 rounds of
30-25-20 Cals Erg
Rest 30s between reps; 2 minutes between rounds

Ladies Cals = 25-20-15
Feel free to Sub bike -5 cals




Hero WOD: “Jack”

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Darci – Ring Game on Point


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Warm-up
2 Rounds
10 Alternating Step Ups
5 Windmills Per Side
10 Single Arm Kettlebell Presses per side
5 Russian Swings
10 American Swings

Mobility
Shoulders
Calves

Accessory
3×10 Bandy Pull-aparts
3×10 Scap Push Ups

WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push Press 115|75
10 KB Swings, 1.5|1
10 Box jumps, 24|20

Level 2- 95|55; 1pood
Level 1- 75|35; 1pood & 20inch box

Extra Work
10-8-6-4-2
Deadlift 275|185
25-20-15-10-5
GHD

ADV – 315|225 & 2xGHDs

Bootcamp/Conditioning (6:30AM Southie Green/4:45PM Southie Orange)
2 Rounds
In 3 Minutes Complete
300m Run
Then Max Calorie Row
Rest 1 Minute

In 3 Minutes Complete
300m Run
Then Max Burpees
Rest 1 Minute

In 3 Minutes Complete
300m Run
Then Max Calorie Ski
Rest 1 Minute

In 3 Minutes Complete
300m Run
Then Max Calorie Bike
Rest 4 Minutes

Complete Round 2 with a 200m sandbag Run (4,3). Scale sandbag as needed.
*The calorie totals are the same for round 1 and round 2, the only difference is the shorter run.




Straight Up Sunday

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Nothing Beats It

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Run 1 Loop w/ Medball
2 Rounds
:40 on/:20 off
-Medball Burpee Ground to Overhead
-Medball Hamstring Curls
-Medball Knee Tucks

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

WOD
10 Minute AMRAP
5 Burpee Pull-ups
10 Wallballs 20|14

Level 1- 14|10lb Ball

CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance WOD
Athlete 1 Runs 800 while Athlete 2 completes amrap then switch.
Both athletes take 90 sec rest.
Athletes alternate who runs 1st each round

AMRAP 40
Partner 1:
800m Run

Partner 2:
AMRAP (while partner runs)
15/10 Cals Bike
10 Bear Hug Sandbag Lunges
50 Dubs

Both Partners: Rest 90 Seconds

At Home WOD
10 Rounds
3 Jack Knives
5 Push Ups
7 Air Squats
9 Hollow Rocks

then

2 Rounds for Quality
Overhead Wall Stretch – 1:00
Standing Quad Stretch – 1:00 x Side




Join Our Fenway Spartan Sprint Team!

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Fit Train Rollin’ Thru

Saturday Line-Up!
Looking to get a sweat in with a smaller group this Saturday? Check out our L1/L2 classes in Southie Orange. It’s the same great class without the crowd! Class times are at 9:30AM and 10:30AM. After class stay to mobilize with us! Every Saturday we offer an additional mobility class in Southie Green at Noon. Give your muscles some TLC after a long week of WODS! We’ll see you there!


Spartan Sprint At Fenway!
We’re excited to put a team together for the Spartan Sprint at Fenway this year and we’d love for you all to join us! Our team is registered for Sunday November 10th at 10AM. To register follow THIS LINK and review the steps below.
1. Click on The Sunday Morning start time
2. Click “Join A Team”
3. Pick “Crossfit Southie”
4. Team start is 10AM
5. Be sure to use our special discount code at check out for 50% OFF!! The code is CFSOUTHIE50

“For the eighth time, Spartans are invited to participate in the Fenway Stadium. Gain unprecedented access to previously closed off areas of America’s Most Beloved Ballpark.

Do burpees in the clubhouse, run on the warning track, and sprint through the finish line at home plate. With the Green Monster as the backdrop, Fenway is a perfect race for the whole family.

Additionally, take in historic Lansdowne street and Kenmore Square in the surrounding areas of the park. Once you finish the race, there is so much more the beautiful city of Boston has to offer.”

TOP REASONS TO TAKE ON THIS COURSE:

1. Fenway is America’s oldest ballpark. There is history etched into the very foundations of the park. Wouldn’t you want to run on the same field the greatest baseball players of all-time have played on?

2. The kids will have a chance to run with Wally The Green Monster, the official mascot of the Red Sox.

3. Some of the most popular restaurants in Boston are a spear throw away from Fenway. Boston Beer Works, Cask’n Flagon, and Neptune Oyster to name a few.

Warm-up
Dynamic Warm Up Fun!

Skill
Sled Push

Team WOD
Teams of 3
Stadium Style
3 rounds
15 Toes to Bar
50 Double Unders
12 Weighted Step-ups (1.5|1 in each hand)

-Each teammate starts on a different exercise. Once you have completed your movement, take a knee.Once all 3 team members have taken a knee, everyone rotates to the next exercise.

Once 3 rounds are complete, make your way to the 200m line as a team with a plate (45,25) and complete 6 50m sled pushes each. Once the sled pushes are complete run the long way with your plate back into the building for your time.

Level 2- (1|0.75)
Level 1- (0.75|0.5) or DBs
ADV – (90|50) on the sled pushes

Coaches Note: Sled should be light and fast

Extra Work
Clean Ladder
Start at 185|125 and add 10|5 after each successful lift. Stop after 2 misses.




Work Hard, Play Hard

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Bronwyn – No Problem, I got this.

Saturday Line-Up!
Looking to get a sweat in with a smaller group this Saturday? Check out our L1/L2 classes in Southie Orange. It’s the same great class without the crowd! Class times are at 9:30AM and 10:30AM. After class stay to mobilize with us! Every Saturday at noon we offer an additional mobility class in Southie Green at Noon. Give your muscles some TLC after a long week of WODS! We’ll see you there!


CFS Annual Bar Crawl!

Join us for another year of Bar Hopping around the streets of Boston! Another year of dancing, drinks, mingling with your gym buddies and an overall great time. You don’t wanna miss this, so save the date for Saturday, August 24! Check out the itinerary below and hop in whenever you can! If you’re a newbie and/or don’t know a lot of members…..no worries by the end of the night you will 🙂

Flash Back Friday To The 2017 Bar Crawl!

 

  • Boston Sail Loft 4:00-5:00
  • The Landing 5:15-6:45
  • Tia’s 7:00-8:00
  • The Point 8:15 – ????

This year we’re ending at The Point! There will be a section for us CFS peeps as well as some apps to fuel you after a long day’s journey! There will be NO COVER and NO LINE as long as you arrive before 9:30. If you can’t make it to the whole crawl and would like to come to the last stop you’re welcome to do so! We can’t wait to spend more time with you!

Warm-up
Run 535m
Then, dynamic warm up

Strength
E2MOM12
2 Squat Clean and Jerks
75%
80%
80%
85%
90%
95%

WOD (15 Minute Cap)
Pumped Up, Trickle Down
18 Front Squats
18 Burpee Lateral Jumps
535meter Run
12 Squat Cleans
12 Burpee Lateral Jumps
535 meter run
6 Thrusters
6 Burpee Lateral Jumps

ADV: 165, 115
Rx: 135, 95
Intermediate: 95, 65

Extra Work
“Mary”
20 Min AMRAP
5 HSPUs
10 Pistols
15 Pull-Ups




Southie Showdown – Volunteers & Judges Needed!

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#TBT – 2013, Recognize it?!

The Showdown is Coming…
We’re excited to announce that our 9th annual Southie Showdown will be held on September 21st & 22nd! This is a two-day individual competition designed to challenge first-time competitors, fire-breathers and everyone in between. We have three divisions – Advanced, Rx, & Intermediate and expect over 250 athletes to compete! With such a large event, we could really use the help of our CFS Community! We’re looking for Judges and Volunteers. If you have friends/family that would like to help out as well, they are welcome too!


Want to Help Out?

There are plenty of opportunities to get involved at some point over the weekend. No contribution is too small, and we thank you so much in advance for your help!

Judging is an awesome way to be involved in the action all weekend long and is a crucial job to running the Showdown. If you can count and are familiar with CrossFit movements, we can teach you how to judge – no experience required. All judges will receive a free t-shirt and lunch each day. To sign up to judge, please click HERE.

Not interested in judging, but still want to help out? You can be a volunteer! We have plenty of other jobs that we need help with – from working at the CFS retail tent, helping change out equipment, collecting score cards, etc. To see available jobs and to sign up to volunteer, please click HERE.

We thank you in advance for your support and we’re looking forward to another amazing Showdown!

Warm-up
Partner Up!
P1-15/12 Calorie Ski
P2- Banded Lat Pull Over in hollow position on floor
Swtich

P1-15/12 Calorie Bike
P2- Handstand Hold Against the wall*
Switch

*ADV – Shoulder Taps
Scaled- Wall Plank

Skill
Handstand Push-up
Handstand Walking

WOD
4 Rounds
1 Minute of Handstand Push-ups
1 Minute Bike
1 Minute of Toes to Bar
1 Minute Ski Erg
1 Minute Of Sit-ups
1 Minute Rest

Score= Total Reps

Level 2- Regular Push-ups
Level 1- Regular Push-ups

Conditioning 4:45PM in Southie Orange
1500m Row
50 burpees
150 Double Unders
1500m ski
1.5 Mile Run




Benchmark WOD “Helen” & Nano 9 Try-On Event!

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Emily – Dead Lifts for Dayz

Nano 9 Try-On
Join us this Wednesday morning for another Nano 9 Try-On & Raffle Event! Reebok will be in the house again for the opportunity to test out their latest & greatest Nano. Your “try-on” will automatically enter you into a raffle with some awesome prizes!! Each class will have the opportunity to win a Reebok gift card! There will also be one Grand prize of an Unlimited Month to CrossFit Southie, courtesy of Reebok! Don’t miss out, we’ll see you Wednesday morning from 5:30AM-10AM in Southie Green!

“…my palms start to sweat, how can a workout make me feel so queasy? The coach yells “3, 2..” I guess this means it’s time… “..1, go!” I’m out the door on my first 400. I’m excited and moving really fast but decide to take it down a notch and settle into a pace…I don’t want to red-line. On my way back, I’m the first one in and right on my kettlebell. Aggressively ripping the kettlebell down each time and firing it back up to near regional standard, 21 swings in a row. I drop the bell and jump right on the bar for 12 easy butterflies and I’m back out the door. I’m breathing a little heavier now, can I keep up this pace? The 200 out seems longer, but I feel like I’m running close to the same speed but with my body a little weaker. All I can think about is how are these swings going to feel this go around? Back in the door, immediately back on the bell. 21 in a row and right up on the bar. I feel my grip starting to wear but I’m able to knock out the pull ups and head back out the door. Time to push and hold on for dear life. I pick up the pace on the run. My mouth is dry, I feel like I might throw up, I want to slow down, I want to stop at the turn around but suddenly realize this will all be over soon…. I pick up the pace even more on the way back. In through the door with a quick glance at the clock. I can make it if I move! Back on the bell aggressively ripping it down and locking it out over my head for another unbroken set. No time for chalk during this wod, back on the pull up bar, holding on for dear life for every last rep until I hit my 12. I drop from the bar and look over my shoulder up at the clock.. a new PR and thankfully a long time before I have a run in with that bitch “Helen” again….”
– GOOSE

Warm-up
200m Run
5 Windmills per side
10 Alt. Single Arm Russian Swings
200m Run
6 Arm Bar Stretch per side
12 Russian Swings
200m Run
7 Overhead Lunges per side
14 Kettlebell Swings

Benchmark WOD
“Helen”
3 Rounds
400m Run
21 Kettlebell swings (1.5,1)
12 Pull-ups

Level 2- (1,0.75)
Level 1 – (0.75,0.5)

Scores/Comments from 5/16/18
Scores/Comments from 5/24/17
Scores/Comments from 4/27/16
Scores/Comments from 4/24/13

WOD 2 Or Extra Work
12 Minute EMOM
10 weighted Glute bridges (with barbells for experienced athletes)
15 sit-ups
10 Kettlebell Lunges (1.5|1) – in each hand?
16 Russian Twists (1.5|1)

Level 2- (1,0.75)
Level 1- (0.75,0.5)

Extra Work
15-10-5
Burpees
Overhead Squats 135|95




Southie Showdown WOD Announcement: “Hulk Salad”

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In this event, barbells will start unloaded. Athletes are responsible for loading their own barbells and confirming their weight with their judge before each attempt. Clips are required for each attempt. Athletes can take as many attempts as they choose, and can add/remove weight from the barbell as desired. Hands must stay on the barbell for the entirety of the complex. After completing the 2 power cleans, the barbell cannot pass below the shoulders.

Power Clean
Both side of the barbell must start touching the ground at the same time. The hips may not pass below parallel in the catch (no squat cleans!). Split cleans are allowed. Athletes must stand to full extension with their feet under their hips at the top of each rep.

Front Squat
Combining the 2nd power clean and the 1st front squat into a squat clean is NOT permitted. No genie squats will be allowed. At the bottom of the rep, hip crease must clearly pass below the knee. Athletes must stand to full extension at the top of each rep in order for it to count.

Shoulder to Overhead

Combining the 2nd front squat and 1st shoulder to overheard into a thruster is NOT permitted. Any type of jerk is allowed. At the top of each rep, athletes must stand to full extension with their feet under the hips and clear control of the barbell in order for the rep to count. If the athlete fails the jerk, he/she can reattempt as long as the barbell does not pass below the shoulders.

Each lane will contain the following equipment:
1 Barbell (45# for men, 35# for women)
2 Pair 45# Plates
1 Pair 25# Plates
1 Pair 15# Plates
1 Pair 10# Plates
1 Pair 5# Plates




We Have Liftoff

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Paul – Crushing Double Unders

Warm Up
2 Rounds
:30 on/:10 off
Burpees
Good Mornings
Step Ups
Hang Muscle Snatch
Burpee Step Up & Over
Overhead Squat

Strength
EMOM14
Odd- 3 Deadlifts
Even- 3 Seated Box Jumps- add weight if able

WOD
15-12-9
Snatch (135,95)
Burpee Box Jump Over

Level 2- (115,75)
Level 1 – (95,65)

Extra Work
“Ringer 1”
30-20-10
Assault Bike Calories
Toes 2 Rings

Scaled – 21-15-9




The Wall Ball Shot….Why We Love Them!

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Fanning – Super Hero

The wall ball shot is a classic CrossFit movement that combines the front squat and overhead press into one highly functional and useful exercise. Anyone who has ever done the workout “Karen” (150 wallball for time) knows how much endurance, both cardiovascular and muscular, is required to do high reps of wall ball in any time domain.

Maintaining good form throughout the movement is key. Keeping the ball high on the chest (like the front rack of the front squat) while keeping our weight on our heels from top to bottom of the squat will help delay muscle fatigue by keeping us as efficient as possible throughout the movement.

Lisi nailing that 10 foot target at The In-House Throwdown!

Thinking of it as a thruster, using the power of our hip drive from the bottom to the top of our squat to propel the ball upwards, will also help get that ball up to the target every toss. Speaking of targets…the accuracy element to wall ball shots is and integral part that a lot of people don’t focus on. There are target areas all over both boxes at CF Southie. The only way to improve your wall balls is to shoot for as high a target as possible while also aiming for and hitting the middle of a designated and specific target.

Wall ball workouts are not supposed to mean we just blindly chuck med balls against the wall anywhere we please. Set your sights on a target and go for it every single time. If you need to scale down your weight to reach a higher target then do so. Going as high as possible and forcing yourself to hit a target will be difficult but will bring quick rewards. Once you are hitting the 10ft target consistently you should increase the weight of your medball until you are doing RX weight. Aim high, challenge yourselves…

Warm-up
4 Rounds
:20 on/:10 off
Row
-Rest 30 seconds-
4 Rounds
:20 on/:10 off
Jump Rope
-Rest 30 seconds-
4 Rounds
:20 on/:10 off
Medball Core
1. Russian Twists
2. Medball V-Ups
3. Leg Lifts over Ball
4. Medball Knee Tucks

Strength
EMOM10
2 Box Squats

WOD
3 Rounds

In 5 Minutes
500m Row
50 Double Unders
AMRAP Wallballs

Rest 2 Minutes

Score= Total Wallballs

Level 2 – 25 double Unders
Level 1 – 100 singles

Extra Work
“Second Cut”
800m Row
66 Double Kettlebell Jerks (35s,28s)
132ft Handstand Walk

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
Every 8 Minutes for 32 Minutes
500m Row
1 Mile/0.8 Bike
400m Run




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