CrossFitWOD

Back To The Grind

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Tim – Scary Efficient Burpee Box Jumps!

Warm Up
Tabata Rotating Movements
High knees
Air Squats
Straight Leg Kicks
Burps
Burps
Straight Leg kicks
Air Squats
High Knees

Skill
Ring Dip
Muscle-up

Strength
E2MOM8
Front Squat
3 Reps (moderate weight- 75-80%)
3-1-0-0*

*Slow negative 3-2-1 mississippi, 1 second pause, explode from the bottom

Then
EMOM5
1 Heavy Rep (85-90%), no pause

WOD (15 minute cap)
50/40 Assault Bike
40 Thrusters (75,55)
30 Bar Facing Burpees
20/15 Muscle-ups

Muscle-up Sub – 20 Strict Pull-ups, 20 Strict Dips

Level 2- 65|45, 40|30 Cals
Level 1- 65|35, 30|20 Cal, 20 Ring Rows, 20 Bench Dips

Extra Work
3 Rounds
100 Double Unders
10 Devil Press 50’s|35’s




Hero WOD – Abbate – Class at 9AM & 10AM Only & Oly Wednesday

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Sandbag Run

Labor Day Schedule Update
We will be running a reduced schedule today for Labor Day…
Today – Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come in for an early session*
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!

Coach Pat

Oly Class: New Coach, New Night! Wednesdays at 7pm
In Case you’ve missed it, we are so excited that Oly Class is officially BACK! Pat Hopkins has taken over for Yosh and leading the class. Pat has been a part of the CFS community for many years. Most recently, he has been training and competing with the Beantown Barbell Club Oly team. We are excited to have him as part of the crew, and know he will do a great job sharing his love and knowledge of Olympic lifting with all of us.

Oly class has moved to Wednesday nights at 7pm in the Toaster (near the front desk). This class is open to all levels – novice lifters who want to improve technique, people interested in competing at meets, and everyone in between. We highly recommend you check this class out! The format of the class will remain the same, with the focus alternating each week (Ex: if we snatch this week, we will clean & jerk next week). Hope to see you there

Warm-up
Dynamic Across the Floor


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii,assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Hero WOD
“Abbate”
Run 1 mile
21 Clean and Jerks (155|105)
Run 800 meters
21 Clean and Jerks (155|105)
Run 1 Mile

Level 3 (135|95)
Level 2, 800/400/800(115|80)
Level 1 800/400/800 (75|55)

Extra Work
3 roundsw
1:00 Active Pull Up Hang
1:00 Handstand Hold
1:00 Plank
1:00 Wall Sit




You’re Killin Me Smalls

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Mark – KB Around the Worlds

Labor Day Schedule Update
We will be running a reduced schedule this weekend for Labor Day…
Today – Sunday – Normal Schedule
Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come in for an early session*
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
4 Rounds
:20 work/:10 Rest
Box Squat with KB in Front Rack

1:00 Rest

4 Rounds
:20 Work/:10 Rest
Negative Push Ups

1:00 Rest

4 Rounds
:20 Work/:10 Rest
KB Cross Chop (2 Rounds per side)

Strength
EMOM10
2 Box Squats

WOD
12:00 AMRAP
20 Push-ups
20 KB Lunges
20 Kettlebell swings (1.5|1)

Level 2- 1,0|75
Level 1- 0.75|0.5
ADV – KB SA Overhead Lunge (Switch at 10), Ring Push-Ups

CFS Endurance Sunday – Southie Orange 10AM
WOD 1 (EMOM 16)
Odd – 15/10 Cal Row
Even – AMRAP
(Chipper style-pick up where you left off)

10 V Ups
10 Wall balls
5 KB Bent Over Row (es)

4 Minutes Rest

WOD 2 (EMOM 16)
Odd- 15/10 Cal Bike
Even – AMRAP

(Chipper style-pick up where you left off)

10 KB Deadlifts
5 SA KB Push Press (es)
5 SA KB OH Squats (es)

At Home WOD
AMRAP: 12
15 Air Squats
12 Hand Release Push Ups
9 Jack Knives




Skills On Skills On Skills

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Saturday Go Time

Labor Day Schedule Update
We will be running a reduced schedule this weekend for Labor Day…

Today – Saturday – 1 box only – There will be Open gym from 6-8am -Classes at 8am, 9am, 10am, 11am &2pm. Mobility is cancelled. No babysitting.  The Introductory class will run as scheduled at Noon.
Sunday – Normal Schedule
Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come in for an early session*
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!

Warm-up
1:00 Work/:20 Rest and Rotate
1. Ski
2. Strict Toes To Bar or Leg Lifts
3. Handstand hold or wall plank
4. Moon To Sky

Skill
Stone Over Shoulder
Stone Squat
Handstand Walk

WOD
3 Rounds
1 Minute Work: 20s Rest and Rotate
1. Assault Bike
2. Toes to Bar
3. Stone Over Shoulder 140/90
4. Stone Hug Squats
5. Ski Erg or Air runner
6. Handstand Walk

Handstand walk sub =plank slider drag

Score= Total Reps. HS walk 5ft=1 Rep

Extra Work
21-15-9
Deadlift (275|185)
Strict HSPU




Labor Day Schedule & Southie Showdown Judges!

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Laureen

Labor Day Schedule Update
We will be running a reduced schedule this weekend for Labor Day…

Today Friday – Normal schedule until the evening.  At Night we will be adding a 3pm class and dropping the 7pm.  All levels classes will be in Green at 3pm, 4pm, 5pm & 6pm.
Saturday – 1 box only – Classes at 8am, 9am, 10am, 11am &2pm. There will be no Open gym from 6-8am.  Mobility is cancelled. No babysitting.  The Introductory class will run as scheduled at Noon.
Sunday – Normal Schedule
Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come in for an early session*
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!

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
10-8-6
Bar Facing Burpee
Single Leg Deadlift
Muscle Snatch
*After Each Round :30 Superman Hold
*ADV use GHD for hold

Mobility
Hamstring Rolling

Strength
E2MOM16
Deadlift
1. [email protected]%
2. 3 @75%
3. [email protected]%
4. [email protected]%
5. [email protected]%
6. [email protected]%
7. [email protected]%
8. [email protected]%

WOD
10-9-8-7-6-5-4-3-2-1
Power Snatch (115,75)
Bar Facing Burpee

Level 2- (95|55)
Level 1- (75|35)

Extra Work
3 Rounds
16/12 Calorie Bike
12 Chest To Bar Pull-Ups
8 Thruster (105/70)
Rest 5:00 Between Sets

ADV – (135/95)




Southie Showdown WOD Annoucement: “Flex Armstrong” & “Super Flex Armstrong”

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Overhead Squat (Rx & Intermediate)
The crease of the hip must pass clearly below the knee at the bottom of each rep. At the top, athletes must stand to full extension with ankles, knees, and hips extended. A squat snatch into the first rep is permitted, as long as full depth is reached.

Pistols (Rx only)
The crease of the hip must pass clearly below the knee at the bottom of each rep. The opposite foot (non-supporting leg) cannot touch the ground until the rep is completed. The non-supporting foot must stay in front of the supporting foot during the entire rep. Holding the non-supporting foot is permitted. At the top of each rep, athletes must show full control (no hopping around!) and reach full extension with knees and hips before the non-supporting leg hits the ground. Athletes must alternate legs for each rep. If at any point an athlete fails a rep on one leg, a successful rep must be completed on that leg before moving on.

Front Rack Lunges (Intermediate Only)
Barbells must remain in the front rack position; no genie racks will be permitted. These lunges will be completed in place. A forward step is required. The back knee must touch the ground at the bottom of each rep. At the top, the athlete must stand to full extension for every rep. Athletes must alternate legs for each rep. If at any point an athlete receives a no rep on one leg, a successful rep must be completed on that leg before moving on.

Handstand Push Ups (Rx Only)
Strict or kipping handstand pushups will be allowed. Hands must stay within a 36”x24” box for the entire rep. Athletes must kick up into a handstand hold with arms locked out before descending into the first rep. Kicking into a headstand position will be a no-rep. Both feet must stay within the hands and box for the entirety of reach rep. Feet may come off of the wall to kip, but must be in contact with the wall at the top of each rep. Hips may be in contact with the wall at the bottom of the rep to kip, but once the athlete begins to travel back up, no other part of the body may touch the wall. Athletes may not use their feet to assist on the way up the wall and shoes must be worn for the entirety of the workout. Fabric over the heels of shoes is not permitted. At the top, ears must be in line with the arms at the top (similar to a push press) with hips and knees extended in order for the rep.

Push Ups (Intermediate Only)
A set of three 45-lb plates will be set up with an AbMat in the middle. Athletes much place one hand on each front plate, and both feet on the back plate. Hands and feet must remain on the plate for the duration of each rep. Hands can be anywhere on top of the plate, but fingers cannot wrap around the sides of the plate or be placed inside of the holes to create leverage. The chest must make contact with the AbMat at the bottom of each rep and the athlete must finish in a plank position with elbows locked out at the top. Snaking on the way up will result in a no rep.

Parallette Handstand Push Up (Advanced Only)
Strict or kipping handstand pushups will be allowed. Athletes must kick up into a handstand hold with arms locked out before descending into the first rep. Kicking into a headstand position will be a no-rep. Both feet must stay within the hands for the entirety of reach rep. Feet may come off of the wall to kip, but must be in contact with the wall at the top of each rep. Hips may be in contact with the wall at the bottom of the rep to kip, but once the athlete begins to travel back up, no other part of the body may touch the wall. Athletes may not use their feet to assist on the way up the wall and shoes must be worn for the entirety of the workout. Fabric over the heels of shoes is not permitted. At the top, ears must be in line with the arms at the top (similar to a push press) with hips and knees extended in order for the rep.

Handstand Walk (Advanced Only)
The floor will be divided into 5’ sections. The athlete must kick up with the entire hand (including finger tips) behind the line each time. Kicking up and over the line will be an automatic no-rep. Both hands must clearly cross the line before kicking down in order for the 5’ increment to count. Each 5’ section will count as 1 rep. If at any point the athlete comes down, he/she must restart from behind the last line crossed.

Toes to Bar (Advanced Only)
Each rep must begin from a full hanging position with the arms completely locked out. At the end of each rep, both feet must clearly make contact with the pull up bar. Both feet must touch at the same time, within the athlete’s hands. At the bottom of each rep, arms and hips must be fully extended and the feet must clearly break the plane of the pull up bar behind the body.




Free WOD Day Today!

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#TBT – 2012 Crossfit Games

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!

Med Ball Fun with Coach Dale!

Member Referral Bonus If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.

Warm-up
Partner Up!
1:00 Work/:30 sec to switch
P1- Row
P2- Burpees
Switch
P1- Row
P2- Plank Hold
Switch

Bring a Friend Day WOD
100/80 Calorie Row
100 Wallballs
100 Kettlebell Swings (1.5,1)
100 Sit-ups
1 Mile Run

Partition Cals, reps, and distance between partners

Level 2- (1,0.75)
Level 1- (0.75, 0.5)
Scale to 60 reps for those who need to turn down the volume

Coaches Note – reps are meant to be unbroken, cals are meant to be done quickly.

Conditioning 4:45PM in Southie Orange
Time Trials

At 0:00
2000m Row for Time

At 16:00
1 Mile Run for Time

After each trial hop on the bike or ski erg for recovery for 4-5 minutes. These should be true max efforts, so if you need more time after the row wait until 20 minutes on the clock to start.




Build Me Up Buttercup

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Sharon

Warm-up
6:00 AMRAP
10 Single Arm Ring Row with Rotation (5 per side)
10 Single Arm Clean and Jerk (5 Per Side)
20 Lateral Up/Overs

Strength
EMOM10
1 Power Clean and Push-Jerk
• First Rep should be at about 80%of your 1 RM. Climb from there

WOD
12 Minute AMRAP
10 Box Jumps
10 SA Clean and Jerks (5 Each Side) (50,35)
10 Pull-ups

Level 2- 40|25
Level 1 –30|15
ADV – 70/50 Chest To Bar Pull-Ups

Extra Work
2 Rounds
800M Run at Moderate Pace
200M Easy
200 Fast
200 Easy
3:00 Rest




Free WOD Day This Thursday

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Johnathan – Boy Got Ups!

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Thursday 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 this Thursday, August 29th! 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!

Med Ball Fun with Coach Dale!

Member Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm Up
3 Rounds
:30 Bike Hard/:30 Bike Moderate
(build to 100% effort by last round)

1:00 Rest

3 Rounds
:30 Air Squat/:30 Bottom Hold
(ADV use Barbell)

1:00 Rest

3 Rounds
:30 Jump Rope/:30 Plank Hold

Mobility
Pigeon Stretch

Accessory
2 Rounds
50’ Monster walks
25’ Banded Side Steps (each direction)

WOD
800m Run
25/20 Calorie Bike
25 Front Squats (155,105)
125 Double Unders
25 Front squats
25/20 Calories Bike
800m Run

Level 3- 135|95
Level 2- 115|75, 20|15 Cals Bike, 65 Double Unders
Level 1- 95|45, 15|10 Cal Bike, 200 Singles
ADV – 185/125

Extra Work
3 Rounds
20/15 Calorie Ski
2 Rope Climbs

5:00 Rest

3 Rounds
20/15 Calorie Ski
2 Legless Rope Climbs (scale to regular or climb as high as you can before using legs)

ADV – Additional 5:00 rest and then repeat the first block




JT’s Little Bro On A Boat

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Carrie – Sled Pushes

Warm-up
5:00 Dynamic Drills
-Start with low impact (Inchworms, Spider Crawl, Walking 4s)
Pick up speed with High Knees, Butt Kickers, Burpee Broad Jumps, ect

Then Bean Bag Shuttle Sprints
Forwards then backwards

Strength
Back Rack Lunge
25’ x 5- Rack to rack
– climb in weight

WOD (20 minute cap)
JT’s little bro on a boat
15-12-9
Row 3/2x Cals
Handstand-push-ups
Ring Dips
Push-ups

Level 2 – 9-6-3 Reps or Banded full reps
Level 1 –
15-12-9
Row 2/1.5x Cals
DB Strict Press (25,15)
Bench Dips
Push-ups

ADV – 21-15-9
Bike 2/1.5 cals

Sub DB strict press for Handstand Push-ups if unable to get inverted. Can be applied to any level.

Coaches Note: In this workout you are using the same muscle groups back-to-back. Expect for things to feel much harder than you are used to. Some reps may be impossible to complete. In that case take a quick break, shake it out and try again and/or have scaling options ready.

Extra Work
Max distance in 15:00 Sandbag Carry 100/70. Carry it anyway you like.

*WOD Credit: Linchpin

Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)

3 Minutes For Max Calories/Rounds: 1 Minute Rest

Rest 2 additional minutes

2 Minutes for Max Reps.: 1 Minute Rest

1. Row
2. Bike
3. x Distance run- bootcamp-air runner
4..Ski
5. 5 Burpees/20 Double Unders