CrossFitWOD

Free WOD Day!

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Workout Buddies

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!

Forging Elite Friendships

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
Dynamic Warm Up Fun!

2 Rounds
P1- 10 Wall balls
P2- Wall Sit
Switch

Partner WOD
200 Double Unders|300 Singles
120 Kettlebell Swings 1.5|1
100 Wall Balls 20|14
80 Kettlebell SA Push-presses
60 Kettlebell Lunges
200 Double Unders/300 Singles

Level 2- 1|0.75
Level 1- 0.75|0.5, 200 singles
ADV – Heavy Rope; SA OH Lunges

Partition the reps between partners. Complete half KB Push-presses on each arm




Dead-set On You

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Mishka

Warm-up
25/20 Calorie Bike

Then

2 Rounds
10 Single Leg Hamstring Curls on sliders (5 Per side)
5 High Pulls From the pockets
5 Muscle Snatches
50’ Bear Crawl

Strength
EMOM12
Deadlift
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Rep

Working up to a heavy single. Make these challenging building sets. Do not worry about setting a new PR.

WOD
30-20-10
Bike For Calories
Power Snatch 95|65

Schwinn Bike: 45-30-15 Cals

Level 2 – 75|55
Level 1 – 65|35

Extra Work
30 GHD
10 Muscle UPs
30 GHD
10 Bar Muscle UPs




Rowing Into The Week

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Martin – Leading the Pack!

Warm-up
2 Rounds
Row 100m – Legs only
Row 100m – Legs + Lean
Row 100m – Arms only
5 Pike Ups on Rower
10 Scap Pull Ups
10 Kip Swings

*In Round 2, replace the segmented rows with 500m row (legs, body & arms together)

Hollow Rock Challenge
40 reps

Mobility
Shoulder Mobility

WOD
In 25 Minutes Complete
750m Row
60 Sit-ups
750m Row
40 Pull-ups
750m Row
20 Handstand Push-ups

Rest 3 Minutes

In the remaining time or for time if under 25 minutes-

500m row
40 Sit-ups
500m Row
20 Pull-ups
500m Row
10 Handstand Push-ups

Level 2- 30|20 Pull-ups
Level 1- 20|10 Pull-ups
ADV – 40 GHDs; 25 GHDs

HSPU Sub- Seated Strict Press

Extra Work
Complete as a Superset
Push Press 3×5
Bent Over Barbell Row 3×5




Benchmark WOD “Airforce”

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Mac – Digging Deep

Warm-up
Death by Burpees on the :20

The clock will beep every :20. In the first :20 interval, perform 1 burpee. In the second interval, perform 2 burpees. Continue until you cannot complete the prescribed number of burpees in the interval.

Strength
E2MOM12
3 Box Squat

WOD
“Airforce”
20 Thrusters 95|65
20 Sumo Deadlift High-Pulls 95|65
20 Push Jerks 95|65
20 Overhead Squats 95|65
20 Front Squats 95|65

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Level 2- (75|55), 3 Burpees
Level 1- (65|35), 2 Burpees

Scores/Comments From 9/17/2015

Extra Work
3 sets, each for time..
25 Cal Row
50’ HS Walk
5 Squat Snatch 165/115

* Start a new set every 5 Minutes

Scale HS walk to 25’ or 3 Wall Climbs
Scale Squat Snatch to heavy but manageable singles without more than 1 miss per round.

Ideally you have 2 mins or so of rest each round.




Pump & Grind

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Rest & Recover & Repeat

Schedule Update – CTX at 10am will be held in Southie Green today due to the gymnastics cert in Orange. 9, 10, 11 & Noon CrossFit classes will run as normally scheduled.

Warm Up
2 Rounds
:30 on/:10 off
1. Fast feet on & off plate
2. Plate Ground to Overhead
3. Plate Floor Press
4. Reaching Sit Ups w/ Plate
5. V-Ups w/ Plate

Strength
Bench Press
3-3-3-3-3

WOD
2 Rounds
60 Sit-ups
40 DB Snatches 50|35
20 Toes to Bar

Level 2- (40|25)
Level 1- (30|15)




Saturdays Are For The Full Send

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For the Group!

Schedule Update – Southie Orange is closed this weekend for the Gymnastics Certification. All Levels classes will be held in Southie Green as normally scheduled. There will be no 930 & 1030 am on Saturday in Southie Orange and CTX at 10am on Sunday will be held in Southie Green instead.

Warm-up
1:30 on/:30 Rest & Rotate
1. Jump Rope
2. Bike
3. Pull Up Work
4. Mountain Climbers

*For pull up work, complete: 10 Scap Pull Ups + 10 Kip Swings. In the remaining time, work on strict pull ups or jumping pull ups.
For mountain climbers, bring the foot all the way to the outside of the hand and pause briefly to stretch the hip.

WOD
1200m Run
Then 7 Rounds
3 Hang Squat Cleans (155,105)
5 Shoulder to Overhead
7 Chest to Bar Pull-ups
40 Double Unders
Then
2 Mile Bike

Level 3- (135|95)
Level 2- (115|75)
Level 1- (95|55) 600m, 1 Mile Bike

Extra Work
30-20-10
GHD Sit Up
100Ft SandBag Hug Carry (140|90) on the Dashes

ADV – 40-30-20-10 (190|140)




Short, Fast, Unbroken!

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Justin

Warm Up
15/12 Calorie Row
20 Medball Lunges
15/12 Calorie Row
20 Hollow Rocks (Adv- with medball)
15/12 Calorie Row
20 Medball Thrusters

Midline
2 Rounds
30s work:10s Rest
Alternating Single Leg Jack Knife w/mball
Russain MB Twists
Plank on medball (forearms) ADV- toes on ball

Mobility
Glute Rolling
Pigeon Stretch

Strength
Front Rack Lunge
25ft x 5
Or
10 Steps in Place

WOD
3 Rounds
25/20 Calorie Row
20 Wallballs 20|14

Coach’s Note: The goal is to make this short, fast, and ideally unbroken.

ADV – 30|20

Extra Work
10-8-6-4-2
Deficit HSPU 4’|2”
5-4-3-2-1
Squat Clean 225|155

ADV – 6”|4”

*Scale to no deficit and scale weight as necessary for heavy singles.




Free WOD Day Next Week!

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#TBT – 2013 CFNE Competitors Competition

Schedule Update
Southie Orange is closed this weekend for the Gymnastics Certification. All Levels classes will be held in Southie Green as normally scheduled. There will be no 930 & 1030 am on Saturday in Southie Orange and CTX at 10am on Sunday will be held in Southie Green instead.

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Next week will be 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 next Thursday, the 30th! 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 Friends

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
5 min AMRAP
10 Lateral Up & Overs
10 Box Crunches
10 Russian Swings
10 Elevated Push Ups (Feet on box)

Mobility
Chest Rolling
Calf Rolling

Skill
Kettlebell Work (Each side)
2 Rounds, switch out weight as needed.
-10 Kneeling Strict Press
-5 Windmills
-1 Turkish Get-up

WOD
20 Minute AMRAP
1 Rope Climb
10 Push-ups
10 Box Jump Overs
10 Kettlebell Swings 2|1.5

Level 2- 1.5|1
Level 1- 1|0.75
ADV- Short Rope, Strict Handstand Push-ups, Kettlebell Snatches (4 each side)




Life’s a Trip…

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Matt – About to Lift Off

Warm-up
4 Rounds
:20 on/:10 off
Single Unders

1 Minute Active Squat Hold

4 Rounds
:20 on/:10 off
Double Unders

Strength
E2MOM12
3 Power Snatch
*Building in weight

WOD
4 Rounds
15 Overhead Squats 95|65
20 Double Unders
15 Pull-ups
20 Double Unders

Level 2– 75|55
Level 1– 55|35, 10 Reps, 40 singles

Extra Work
500m Ski
10 Ring Muscle Ups
500m Row
10 Bar Muscle Ups

*Scale to 20 Kipping Ring Pull Ups and 10 Bar Mups – use bands where necessary.




CTX Special Offer

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Katie – Kipping HSPU


CTX Special!
How are those New Year’s Resolutions coming along? We have a great special to help you stick with them! For $149.00 you can take any morning CTX class Monday through Friday! Classes run from 6-7AM and are sure to get your day started on the right foot! This introductory special begins Monday February 3rd and applies to your first month only. Special applies to first time members only. To learn more about CTX classes CLICK HERE. For registration CLICK HERE. Don’t miss out on this great deal!

Warm-up

Partner Up!
P1- 15/12 Cal Bike
P2- Plank Hold
Switch

P1- 12 Burpee Lateral Jumps
P2- Overhead Barbell Hold
Switch

Mobility
Shoulder Rolling
Lacrosse ball around the shoulder blades and mid back

Hollow Rock Challenge
30 Reps

Strength
7×2 Thruster
Complete a set every 90s
From the rack or the floor

WOD – Benchmark
2 Rounds
25 Burpee Lateral Jumps
25 Shoulder to Overhead 135|95
25/20 Calorie Bike

*Weight should be something you can do for 7-10 Reps for your first set of STOH

Level 3- 115|75
Level 2- 95|55
Level 1- 75|35

Extra Work
3 Rounds of
50’ HS walk
9 Squat Snatches 135|95
ADV – 155|105; 75’