CrossFitWOD

Bring-A-Friend Day This Thursday!

Publish on Comments(0)

Raj

Bring-A-Friend Day!
Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. 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!

Bring-A-Friend….or 4

Warm-Up
1 Round
50s On| 10s Off
-Row
-BB Snatch Deadlift
-PVC Pass Throughs
-Row
-BB Hang Muscle Snatch
-PVC Around the Worlds
-Row
-OHS (BB or PVC)
-PVC Flagpole Stretch

Mobility
Thoracic Spine
Lats

Strength
E2MOM12
Squat Snatch
3 Reps
1. 70%
2. 75%
3. 75%
4. 80%
5. 80%
6. 85%

WOD
21-15-9
Overhead Squat 115|75
Row for Calories x2

Level 2- 95|65
Level 1- 75|45
ADV – 135|95

Extra Work
100 Burpees to Target (12”)




That Lunge Life

Publish on Comments(0)

Krissy

Warm-Up
400m Run
5 Burpees
5 KB Swings
10 Lunges

300m Run
5 Box Jumps
5 KB Swings
10 Front Rack Lunges

200m Run
5 Burpee Box Jumps
5 KB Swings
10 Front Rack Lunges

Strength
E2MOM 10
Front Rack Lunge
10 Reps
(5 Each Side)

WOD
For total rounds/reps
4 Rounds
3 Minutes Work: 1 Minute Rest
5 Burpee Box Jumps
10 Kettlebell Swings 2|1.5

-Pick up where you left off

Level 2- 1.5|1
Level 1- 1|0.75




Weekend Work Horse

Publish on Comments(0)

Weekend Vibes

Warm-up
EMOM 6
1. 200M Run
2. 10 Hand Turn Overs*
3. 30 Double Unders or 60 Singles
*Round 2 Around The World

“Persimmon” (35 min Cap)
-Rx WOD-
800m Run
40 Pull-ups
80 Double Unders

600m Run
30 Toes-to-Bar
60 Double Unders

400m Run
20 Pull-ups
40 Double Unders

200m Run
10 Toes-to-Bar
20 Double Unders

– LEVEL 2 –
For Time:
400m Run
20 Pull-ups
60 Double Unders

400m Run
20 Toes-to-Bar
40 Double Unders

400m Run
20 Pull-ups
40 Double Unders

200m Run
10 Toes-to-Bar
20 Double Unders

– LEVEL 1 –
For Time:
400m Run
20 Ring Rows
40 Single Unders

300m Run
15 Sit-ups
30 Single Unders

200m Run
10 Ring Rows
20 Single Unders

100m Run
5 Sit-ups
10 Single Unders

–ADV WOD-
800m Run
15 Bar Muscle Ups
80 Drag Rope Double Unders

600m Run
30 Toes-to-Bar
60 Drag Rope Double Unders

400m Run
10 Bar Muscle Ups
40 Drag Rope Double Unders

200m Run
10 Toes-to-Bar
20 Drag Rope Double Unders

WOD credit- CrossFit Affiliate Programming.

Extra Work
400m Back Rack Walk (1.15 x bodyweight)
0r
400m Yoke Carry – 25’s on each corner of the Yoke for guys, 15’s for ladies




Barbells Over Boxes

Publish on Comments(0)

Meghan

Warm-Up
40|30 Cal Row

Grab a box and a heavy band and a lighter kb – 1|.75pood

2 Rounds
20 Bandy Good Mornings
20 KB Step Ups*
10 Muscle Cleans
10 Front Squats
10 KB Banded Strict Press

-Add some weight to the bar for round 2

* 2nd round – Box Jumps – 1st 10 with a step down, 2nd 10 rebounding if comfortable doing so

Build up in height on the box jump

Mobility
Wall Stretching
-Upper Body
-Lower Body * can post the lower body vid on sugarWOD

WOD (24 Min)
In 6 Minutes
60|50 Cal Row
-Then-
Ascending AMRAP*
1 Squat Clean and Jerk 155|105**
1 Box Jump 30|24
2 Squat Cleans and Jerk
2 Box Jumps

Rest 3 Minutes

In 6 Minutes
50|40 Cal Row
-Then-
Ascending AMRAP*
X Squat Clean
X Box Jumps
X Squat Clean
X Box Jumps

Rest 3 Minutes

In 6 Minutes
40|30 Cal Row
-Then-
Ascending AMRAP*
X Jerk
X Box Jumps
X Jerk
X Box Jumps

*Pick up where you left off with the number of barbell movements and Box Jumps

**can be a cluster

Level 3- 135|95 27|22”
Level 2- 115|75, 24|20”
Level 1- 95|65, 20|12”
ADV – 165|110, 36|30




CFS Benchmark WOD “SnatchBalls”

Publish on Comments(0)

Shane

Warm-up
3 Rounds
30s Each (1:00 Total)

SL Deadlift R
SL Deadlift L

-Rest 15s-

MB Push Press to Target
Wall ball

-Rest15s-

Muscle Snatch
Power Snatch

-rest 1 minute-

*add weight to the bar each round

Mobility
Hamstring/Glute Rolling

Strength
E2MOM12
3 Deadlifts @85% -straight sets

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

Level 2- 75|55
Level 1- 65|35

Cashout (Easy pace)
400m Run
60 Sit-ups
400m run

Extra Work – Active Recovery
Row 2000m or Bike Erg 4000m or Run 1800m*

EMOM Ascending Burpees

*Starting with the 3-2-1 go perform 1 Burpee and then Start Accumulating Distance on the machine of your choice. At the 1 min mark how off complete 2 burpees and pick up where you left off on the machine. Continue in this fashion until the desired distance is met




Fired Up

Publish on Comments(0)

Stefan

Mobility Class Tonight 7pm

Warm-up
2 Rounds
1:00 On |15s Rest
-Bike
-Sa Deadhang (30s Each Arm)
-Wall Plank*
-Wall Squat Therapy

*2nd Round Wall Climbs

Skill
Chest to Bar Pull-ups
Handstand Push-ups

WOD
Each for Time:
E7MOM 28 (4 Rounds)
20|15 Cal Assault Bike
15 Chest to Bar Pull-ups
15 Back Squats 135|95
10 Handstand Push-ups

Schwinn|C2 – 30|22

Level 2- 15|10 Assault, 22|15 Schwinn, Chin over Bar, 5 Handstand Push-ups + 5 Push-ups, 115|75
Level 1 – 15|10 Assault, 22|15 Schwinn, 10 Pull-ups, 10 Pike Push-ups, 95|65
ADV – 20 C2B, 155|105, 10 Strict Handstand Push-ups 4”|2” deficit

Extra Work
400m Farmers Carry 2×2|1.5 Pood
400m Front Rack Carry 2×1.5|1
200m Overhead Carry 2×1.5|1

*Pick a weight where you can get 100m+ on the first Farmers Carry. Scale weights as necessary




Split The Difference

Publish on Comments(0)

Kristen


Oly/Pump tonight and every Tuesday night @ 7pm

Warm-up
200m Run
3 Rounds
5 Box Jumps
5 KB Swings
5 Push Ups

Partner Strength
With a Partner*
Power Clean and Jerk
Min 1-3: 12 Reps @ 75%
Min 4-6: 10 Reps + 10|5lbs
Min 7-9: 8 Reps + 10|5lbs
Min 10-12: 6 Reps + 10|5lbs
Min 13-15: 4 Reps + 10|5lbs

*Work with your partner to complete the number of reps in each interval. Try to work with someone of similar ability on the same bar or use 2 bars if necessary. The reps are the total between both partners (ex: Round 1 would be 6 reps each)

Partner WOD (20 Minute Cap)
2 Rounds
Partner A: 100m Farmers Carry 2|1.5’s
Partner B: AMRAP Box Jumps.
*Then switch

-Then-
2 Rounds
Partner A: 200m Run
Partner B: AMRAP KettleBell Swings, 2|1.5
*Then switch

-Then-
2 Rounds
Partner A: 250m Ski
Partner B: AMRAP Ring Dips**
*Then switch

-This is scored by total reps and total time. Goal should be 15 minutes, 20 minute Cap

Level 2 – 1.5|1
Level 1 – 1|.75
**ADV- AMRAP Ring Muscle-ups

Extra Work
50 GHD Sit Ups
100’ HS Walk
50 T2B
100’ HS Walk

Scaled
30 GHDs
50’ HS Walk or 20 Shoulder Taps
30 T2b
50’ HS Walk or 20 Shoulder Taps




Front Of The Week Front Squats

Publish on Comments(0)

Summer Sandbag Runs

Warm-Up
1 Min of Each
-Singles
-Tempo Front Squats 3-1-X-1
-Burps
-Double Unders
-Tempo Push Press 3-1-X-1
-Burpee Lat Jumps

Mobility
Calf Rolling
Quad Rolling

Strength
EMOM10
Front Squat
1 Rep
1. 75%
2. 80%
3. 80%
4. 80%
5. 85%
6. 85%
7. 85%
8. 90%
9. 90%
10. 90%

WOD – 20 Min Cap
75 Double Unders
-Then-

21-15-9
Thrusters 115|75
Burpee Lateral Jumps

-Then-
75 Double Unders

Level 2- 95|65
Level 1- 65|35
ADV – 150 Double Unders

Extra Work
7 Rounds
300m Run
1 Turkish Get Up on Each Side*

*Pick a weight that is challenging but doable




Sunday Bench Day

Publish on Comments(0)

Kristoff

Warm-Up
30|20 Cal Assault Bike*
-Then-
2 Rounds
8 Dive bombers
10 Sit Ups
8 Scap Push Ups
80 Singles*

*Rd 2 – 40 Dubs

*Increase pace every 5 Cal
Schwinn – 45|30 Cal

Strength
E2MOM12
Bench Press
3 Reps

(If there are not enough benches use boxes, or complete a floor press)

WOD
EMOM12
1. 40 Double Unders
2. 20 Sit-ups
3. 12|8 Cal Assault Bike*
4. 15 Push-ups

*Schwinn – 18|12 Cal

Each Movement has it’s own minute

Level 2- 20 Double Unders
Level 1- 80 Singles
ADV- 15 GHDs, Ring Push-ups, Drag Rope




Hero WOD “White”

Publish on Comments(0)

Frawls

Warm-up
In 90 seconds
1. 100M Run
AMRAP Pull To Stand
2. 100M Run
AMRAP Shoulder Activators
3. 100M Run
AMRAP Deficit Reverse Lunges Off Plate

-Then-

2 Rounds
With Mini Bands
-5 Arnold Press
-10 Superman with band around wrists
-5 Wall Angels – No Band

Background: U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White” was the first CrossFit female Hero WOD, first posted on the CrossFit Main Site as the workout of the day for Tuesday November 8, 2011

Hero WOD “White” (35 min Cap)

“White”
5 Rounds For Time
3 Rope Climbs, 15 ft
10 Toes-to-Bars
21 Overhead Walking Lunges 45|35 lb plate
400 meter Run

Level 2- 1 Rope Climb, 2×10 ft climbs
Level 1- 4 Rounds, 3 pull to stands, 15|10 lb plate

Extra Work
E3MOM 12
10|8 Cal Bike
100’ SB Carry (140/90)
50’ Handstand Walk

*Should have :30 or more to rest

Scale HSW to 25’, :30 of attempts or 3 Wall Climbs

ADV – 100’ HSW