CrossFitWOD

Live Like You Really Mean It

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Casey

We’d like to take a minute to honor our dear friend Pat Padgett who we lost 5 years ago today. Pat fought a long and hard battle with an aggressive form of throat and mouth cancer that he was diagnosed with in June of 2014. Despite everything, Pat fought through his pain and lived the last year of his life on his terms. Pat never felt sorry for himself. He remained positive in a time of hopelessness. His spirit was, and forever will be, unbreakable. Pat will live on always in our hearts. We proudly hang a large poster in the back of Southie Green with Pat’s picture and an excerpt from a letter he wrote before he passed. It’s a consistent and welcomed reminder that continues to inspire those that read it whether you knew him or not.

“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”

-Pat P

Pat P

Outdoors Primarily

Warm-up
400M Run

-Then-

2 Rounds

-12 Banded Snatch Grip Deadlift With the Barbell
-10 Banded Hollow Rocks
-12 Banded High Pull
-10 Banded Kickbacks (each Leg)

WOD
Every 5 Minutes until you complete 100 Front Rack Lunges
400m Run
10 Burpee Lateral Jumps
12 Power Snatches 115|75

Then

AMRAP Front Rack Lunges

Level 2- 95|65, 80 FRL
Level 1- 65|45, 60 FRL
ADV – 135|95

Row/Ski Sub = 500m
Bike Sub = .7miles

Extra Work
EMOM15*
1 Snatch Pull
1 Snatch

 

*Start at 65% and build – at lighter sets work on both finishing the second pull and footwork/speed under the bar.




Flex On ‘Em Friday

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Chris

Indoors Primarily

Warm Up

2 Rounds
-20 Seated Heel Taps Up/Over Med Ball
-10 Seated Single Arm Med Ball Press Right Side
-10 Med Ball Front Squat with 2 second pause at the bottom
-10 Seated Single Arm Med Ball Press Left Side
-100 Singles (Round 2 50 Double Unders or 100 Singles)

Rig Warm Up
-10 Scap Pull Up
-10 Hanging Turnarounds (go from overhand to under hand grip)*
-10 Single Leg Single Strict TTB
-10 Around The World
-Warm Up Kip Swing and Kipping Toes To Bar

*Scale with hip or shoulder touches

Floor Warm Up
-10 Scap Push-Ups
-10 Shoulder Taps with Feet On Medball
-10 Straight Leg Sit Ups with Med Ball Overhead
-Alphabet with Forearms on Medicine Ball

Strength
E2MOM10
Front Squat
2 Reps

WOD
100 Double Unders
60 Wall Balls
75 Double Unders
40 Toes to Bar
50 Double Unders
20 Shoulder to Overhead 155|105

Level 3- 135|95
Level 2- 115|75, 45-25-20 Reps
Level 1- 95|55

MOD WOD
100 Double Unders
60 SA DB Thrusters 35|25
75 Double Unders
60 Sit-ups
50 Double Unders
20 Shoulder to Overhead 155|105

Extra Work
Hero WOD “Chad”
For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a vest or ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

Scaling Options
-(30/15# Sandbag)
-No weighted Step Ups
-500 Step-Ups No Weight

“Chad 1000x Fundraiser”
Below is an excerpt from GORUCK

“Together with Sara Wilkinson, we bring you the hero workout “Chad”, in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and by raising awareness for suicide prevention.”

All proceeds from Chad 1000X patches and t-shirts sold will go to brain and mental health programs funded by the Navy SEAL Foundation, a GORUCK Official Partner.

To purchase a shirt follow this link




Barbell Pick Me Up

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Jenna

Indoors Primarily
Warm Up
500M Row

Then

With Sliders
2 Rounds

:30 Work/:10 Rest and Switch
-Glute Bridges
-Push-Up with Press Overhead Right Side
-Reverse Lunge Right Side
-Push-Up with Press Out Left Side
-Reverse Lunge Left Side
-V-Ups or Knee Tucks

Strength
EMOM14
Odd Minutes
Deadlift
3 Reps @70%
3 Reps @75%
2 Reps @80%
2 Reps @85%
1 [email protected]%
1 Rep @ 95%
1 Rep @100-102%

WOD
1000m Row
30 Handstand Push-ups
1000m Row

Level 1 – 30 push-ups
ADV = 4|2 inch deficit

Sub = 30 seated Single Arm Strict press 40|25, or 60 Push-ups

MODWOD
800m Medball Run 20|14
30 Single Arm Strict Press 40|25 or 60 Push Ups
800 Med Ball Run 20|14

Level 2 – 95|65
Level 1 – 65|35 or 30 push-ups
ADV = 4|2 inch deficit

Sub = 60 Push-ups

Extra Recovery Work
1k Easy Row @ 20s/m
Then all at 60%
5 x 20/16 Cals with :10s rest
4 x 25/20 Cals with :15s rest
2 x 50/40 Cals with :30s rest
1k Easy Row @ 20s/m




Wednesday Wind Up

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Maurice

Indoors Primarily
Warm Up
12|9 Cal Bike (sub 200m Run)
40 Hollow Rocks
12|9 Cal Bike
30 Air Squats
12|9 Cal Bike
20 Scap Push Ups
12|9 Cal Bike
10 Front Squats

Accessory
EMOM 10
Odd: 45s PVC Pull Downs*
Even: On the rings Is, Ys, Ts – 5 Reps of each**

*Can sub with banded lat pull downs from a rack

**Sub with change plates if not on rings

WOD
15 Strict Pull-ups
30|22 Calorie Bike
30 Front Squats 95|65

20 Chest to Bar Pull-ups
30|22 Calorie Bike
25 Thrusters

25 Pull-ups
30|22 Calorie Bike
20 Hang Squat Clean Thrusters

Level 2- 75|50
Level 1- 65|35
ADV -15 Bar Muscle Ups, 20 Strict, 25 C2B, 115|80

MOD WOD
10 Devil’s Press 50|35’s
400m Run
30 Front Squats 95|65

20 Renegade Rows
400m Run
25 Thrusters

30 Bent Over Rows
400m Run
20 Hang Squat Clean Thrusters

Level 2- 75|50, 35|25’s
Level 1- 65|35, 20|15’s

Extra Work
EMOM10
Odd – Back Squat – 5 Reps @ 75%*
Even – 10 Weighted L-Ups or 5 Weighted T2B

*1 Second Pause in the Bottom




Balancing Act

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Ellen

Outdoors Primarily
Warm Up
In 6 Minutes
400m Run

Then in the remaining time AMRAP
10 Russian Swings
10 Box Step Ups
10 SA KB Push Press (ea)

Mobility
Calf Mash
Shoulder Opening w KB

Accessory
Kettlebell Work
10-8-6-4-2
-Single Arm Seated Arnold Press*
-Pull-overs**

*complete full number of reps on each arm
** Back supported by a Box

WOD (40:00 Cap)
4 Rounds
400m Run
20 Kettlebell Swings 1.5|1
20 Box Jumps
20 Kettlebell Push-press (10 each arm)
SA Kettlebell Overhead Carry 100m, switch arms at the turnaround

Rest 1 Minute

Level 2- 1|0.75
Level 1- 0.75|0.5

Extra Work
8 Min AMRAP
5 Bench Press @ Bodyweight
5 Bar Muscle Ups




Fully Loaded Monday

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Thomas

Outdoors Primarily
Warm-up
12 – 9 – 7
-Burpee Lateral Jumps
-Front Rack Kneel To Stand
-Front Rack Sotts Press*
-BB High Pull**

*Scaling Option, take it from behind the neck with a wider grip, use a PVC or where need be Seated Strict Press

**Round 1 High Hang
Round 2 Mid Hang
Round 3 Floor

Mobility
Pigeon Stretch
Calf Rolling

Strength
E3MOM15
Clean and Jerk
3 Reps

WOD
10 Rounds
3 Power Cleans 185|115
6 Pistols*
9 Burpees Lateral Jumps

*sub reverse goblet lunges 1.5|1 where need be

Level 3 – 135|95
Level 2- 115|75, Double Unders 30-25-20-15-10
Level 1- 75|55,70 Singles x 2
ADV = 205|135

Extra Work
EMOM10
Odd – 15|10 Cals Bike
Even – 3 Rope Climbs

Rx+ – 1 Legless, 2 with legs
ADV – 3 Legless




Upstream

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Jenny

Outdoors Primarily
Warm Up
Coach’s Choice

Strength
E2MOM10
Bent Over Row
5 Reps

WOD
50-40-30-20-10
Calorie Row
Medicine Ball Sit-ups

Level 2- 40-30-20-10-5
Level 1- 30-25-20-15-10




Sunny Side Of The Street

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Mac & Cheese Pizza

Outdoors Primarily
Warm-up
400M Run

Then

3 Rounds
:30 Squat Morning
:30 OH BB Hold

:30 Rest

3 Rounds
:30 Strict Press
:30 Back Squat Hold

:30 Rest

3 Rounds
:30 Jump Rope (singles work up to double unders)
:30 Hollow Hold

WOD
1200m Run
21 Back Squats 135|95
15 Shoulder to Overhead
120 Double unders

800m run
18 Back Squats
12 Shoulder to Overhead
80 Double unders

600m Run
15 Back Squats
9 Shoulder to Overhead
60 Double unders

400m Run
12 Back Squats
6 Shoulder to Overhead
40 Double unders

Level 2- 115|75, ½ Double Unders
Level 1- 95|55, Singles
ADV – 155|105

Extra Work
15-12-9
Deadlift 275|185
Strict HSPU

Rest 5 Minutes

9-12-15
Deadlift 275|185
Ring Dip

*Scale weight as need be – Sets should be unbroken-ish
HSPU can be subbed with strict db press and ring dips can be scaled with bands.




Chill In The Air

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Liz

Covid Guidelines Update –  No specific changes will occur regarding the new public mask wearing guidelines while on CFS property.  We were able to continue to operate under the fitness guidelines as we have been since being allowed to work out indoors.  If running off of the property during a WOD/Warm Up, we suggest you wear your mask during that time.  As the weather gets colder and we are indoors more often, we are asking that you remain vigilant and respectful to other members by keeping your mask on at all times outside of your square and/or within 14 feet of others.

Indoors Primarily – Please take note even when it says indoors primarily, warming up outside may make more sense logistically. Please come dressed and prepared for the unknown and unknowable.

Warm Up
20/15 Calorie Bike or 400M Run if Outside

Then

10-2
-Seated SA DB Strict Press Each Side
-SA DB Turkish Sit Up Total
-DB Cross Chop Each Side
-DB SA Muscle Clean Each Side

Strength
E2MOM12
Push-press
3 Reps

WOD
3 Rounds
20|15 Calorie Bike
20 Toes to Bar
20 Single Arm Clean and Jerks 50|35

Level 2- 40|25, 1|0.75, 15|12 calories, 15 Reps
Level 1- 30|15, 0.75|0.5, 12|10 calories, 12 Reps
ADV- 70|50

MOD WOD
3 Rounds
400m Run
20 Med Ball V-Ups 14|8
20 Single Arm Clean and Jerks 50|35

Level 2- 40|25, V-Ups No Medball, 15 Reps
Level 1- 30|15, V-Ups No Medball, 12 Reps
ADV- 70|50

Extra Work
AMRAP15
20/15 Cal Ski
50 Double Unders
25’ HS Walk

ADV – 100 Dubs, 50ft HS Walk




Rip & Run

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Lindsay

Outside Primarily – Weather Dependent

Warm Up
With Band
2x
:30 Work| :10 Rest
-Banded Side Steps
-Banded Thrusters
-Bandy Pull Aparts
-Banded Sumo Deadlift High Pull
-Supinated Bandy Pull Apart

Mobility
Hamstring Stretching
Chest Opening

WOD (40 Min Cap)
40-30-20
Lateral Burpees
Sumo Deadlift High Pulls 75|55
Thrusters 75|55

E4MOM including the 3-2-1 Go!
400M RUN

Level 2 – 65|45
Level 1 – 55|35
ADV = Rx

Row Sub = 500m
Bike Sub = .7