CrossFitWOD

Physical Rejuvenation

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Sundaze Morning

Warm Up
2 Minute Jump Rope
2 Rounds
:30 on/:15 off
Kettlebell Figure-8s
Russian Swings
Goblet Squat Hold
2 Minute Jump Rope

Strength
EMOM10
Box Squat- 2 Reps

WOD
10 Minute Ascending AMRAP
20 Double Unders
10 Kettlebell Swings (1.5,1)
40 Double Unders
20 Kettlebell Swings
60 Double unders
30 Kettlebell swings…

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

Cashout
Tabata Sit-ups

CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance Sprint WOD
Alt Tabata Bike 0:20 on / 0:10 Off
150 / 120 Cals (MF 135 Cals)
Partners switch every round until calories are completed

Partner Endurance Sprint WOD
5 Rounds
Push Ups
Ski Erg
Box Jumps
Burpees
Row
Jump Lunges

Each partner completes 30 Sec. Max Effort at movement before advancing to the next movement.
One partner works at a time. This is an all out sprint! No Rest between rounds.




Pick Your Spot to Thrive!

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Stretching as a Group

Skill Session Alert
Has 19.2 inspired you to work on those double under and toe to bar skills?! Join us TOMORROW at 11AM in Southie Orange for an hour long session where we will cover both skills. All members are welcome whether you’re signed up for the open or not. No pre-registration is required….We’ll see you there!

Victor

Warm-up
Run 1 Loop
Then 4 Rounds
:30 on/:30 off
L-Sit on Rings
*Scale to ring support or plank hold as needed.

WOD
800m Run

15-12-9
Thruster (115,75)
Ring Dip

800m Run

21-15-19
Front Squat (115,75)
Push-up

800m Run

Level 2- 95,55
Level 1- (75,35), bench dips

Row Sub = 1000m
Ski Sub = 800m
Bike Sub = 1.5 miles

ADV Version:
800m Run

9-6-3
Thruster (155,105)
Muscle-up

800m Run

21-15-19
Front Squat (155,105)
Strict Handstand Push-up

800m Run

Extra Work
Every 6 mins for 3 sets
10 Power Snatches*

*Pick a challenging weight where you can perform heavy singles.




Open WOD 19.2

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Greg – Attacking the Open WOD

Open WOD 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.

Scaled: (Ages 16-54)
Hanging knee raises
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.

Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 l

Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.

CA$H OUT (optional)
With a Partner
60-40-20
Bike Cals
Ski Cals
Sit ups
ADV GHD’s




Free WOD Day!

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#TBT – Shamon & Cunningham Muscle Up’d Atop a Fork Lift at Harpoonfest 2013?

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 this Thursday, February 28th! 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
Agility Warm Up

Mobility
Hamstrings- Seated rolling on the box

Strength
EMOM14
Odd- 3 Deadlifts
Even- 3 Seated Box Jumps- add weight or height to box if able

L1- 3 Squat Jumps

WOD
60/50 Calorie Row
50 Box Jumps
60/50 Calorie Row
50 Kettlebell Swings (2,1.5)

Level 2- (1.5,1)
Level 1- (1,0.75), 40/30-30-40/30-30

4:45 Conditioning
21-18-15-12-9
Burpee Box Jump
Calorie Bike
Calorie Ski




March Boot Camp Starts Next Week!

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Chris

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

Having trouble staying motivated through these cold winter months?!! We’ve got you covered with our March 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
2 Minutes Max Cal Bike
Rest :30 Seconds
2 Minutes Max Jump Rope
Rest :30 Seconds
2 Minute Side Plank (Switch sides halfway)

Accessory
3 Rounds
10 Cuban Press – click for demo
10 Banded Double External Rotation – click for demo
10 Bandy Pull Aparts

WOD
4 Rounds
In 5 minutes Complete:
25/20 Calorie Bike
50 Double Unders
15 Toes to Bar
Then AMRAP
Sit-ups

Rest 2 Minutes

Level 2- 20,15 Calorie Bike, 25 Double Unders
Level 1- 15/12 Calorie Bike, 10 Toes to Bar, 100 Singles

Extra Work
3 Rounds
100ft front Rack Walking lunges
3 Rope Climbs
50ft HS Walk

Rest 2 minutes between Rounds

1st round (75/55), 2nd Round (95/65), 3rd rd (115/80)

-Scale HSWalk to 25ft as necessary




Coach’s Corner – Steve Foster!

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Coach Steve Foster

Coach’s Corner
It’s that time again to highlight one of our amazing leaders! Check out our interview with Coach Steve Foster!

Years as a crossfitter?
I’ve been doing CrossFit for about 10 years (wow, sounds crazy to say). Started at CrossFit Providence in the glory days.

Classes you currently coach?
Right now I coach Monday mornings, Wednesday midday, and Sunday mornings. Coaching allows me the opportunity to interact with people from all walks of life. I’m constantly learning in the process of teaching. It’s a wonderful combination.

Favorite WOD and Movement?
Hero WOD Holleyman and my favorite Movement is Swimming. I also specialize in coaching the Olympic lifts.

Athletic Background
I played a ton of different sports growing up, a lot of swimming, football, and lacrosse. I played football at Dickinson College. The sport was incredibly formative and taught me responsibility, teamwork, and focus. I’m keen to try new sports, especially water polo and triathlon.

Any advice for Newbies and/or Veterans?
First: Start where you are, do what you can. Mastery is built on the foundation of millions of simple, perfect repetitions
Second: establish a lifestyle with habitual deep sleep, good nutrition, exercise, meditation (or something meditative), and quality time with loved ones. Everything else is secondary.

Steve itching that travel bug off the coast of New Zealand!

Fun fact most people don’t know about you
I have a real travel bug and have the constant urge to explore somewhere new without solid plans. Also: Ben & Jerry’s is magical and I’m dangerously addicted.

What do you enjoy most about the CFS community?
I’ve visited and worked at a lot of different places over the years, and our community in South Boston is really special. It has the right qualities of a “home” – welcoming, challenging in all the right ways, and wholesome. I knew it was a place I wanted to train and work the moment I walked in the door.

Warm-up
Partner Up!
P1- Row 500m
P2- AMRAP
5 Scap Pull Ups
5 Inchworms w Pushup
5 Moon the Sky
Switch
P1- Row 500m
P2- AMRAP
5 Kip Swings
10 Scap Push Ups
15 Jumping Squats
Switch

WOD
At 0:00
Row 1000m for Time

7:00-14:00
AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

14:00-15:00
Rest

15:00-25:00
1RM Clean & Jerk

Level 2- (95,55), 7 Pull-ups
Level 1- (75,35), 5 Pull-ups

Extra Work
3 Rounds
5 Bench (185/115)
20 Cals Erg
5 Bench (185/115)
20 Cals Erg
5 Bench (185/115)

Rest 3 minutes between rounds




Free WOD Day This Thursday!!!

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Ca$h Lady – Been Crushing It for YEARS

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Here is your chance to join us for a beginner friendly WOD at CrossFit Southie! So get ready for the best hour of your day! Free WOD Day is happening this Thursday, February 28th! 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! Members please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun with Coach Dale!

Member Referral Bonus
Members, if your friend signs up within two weeks of the Free WOD 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
Dynamic Warm Up

Then 2 Rounds:
5 Burpee Lateral Jumps
10 Alternating Barbell Lunges
20 Glute Bridges with Barbell

Mobility
Quad Rolling
Couch Stretch

Strength
E2MOM14
Back Squat- 3 Reps @85% of 1RM

WOD
30 Burpee Lateral Jumps
30 Front Squats (135,95)
30 Burpee Lateral Jumps

Level 2- 115,75
Level 1- 95,45
ADV- 185,120

Extra Work
2 Rounds
Air Run 200m
5/3 Muscle Ups
Air Run 200m
5/3 Muscle Ups
Air Run 200m
5/3 Muscle Ups
Air Run 200m

Rest 2 mins between Rounds

(6:30AM in Southie Green/4:45 in Southie Orange)
3 Rounds Each for Time
1000m Row
1.5/1.25 Bike
100 Double unders
Rest 3 Minutes




Hang-Over

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All Out

Weekly Strength/Benchmark Schedule – Click Here

Warm Up
2 Rounds
:40 on/:20 off
Mountain Climbers
Box Crunches
Lateral Up & Overs
Plank Hold

Strength
Sumo Deadlift
5-5-5-5

WOD
21-18-15-12-9
Hang Power Cleans (115,75)
Box Jump Overs

Level 2- (65,45)
Level 1- (55,35)

CFS Endurance Sunday – Southie Orange 10AM

Alternating Endurance EMOM
2 minutes Rest Between Stations

EMOM8
Odd: Bike 10/8 (Adv: 12/10)
Even: 3 Wall Climbs (Adv: 5)

EMOM8
Odd: Row 18/15 Cals
Even: 25 Row Tucks
(Adv: Row Pike Ups)

EMOM8
Odd: Run 150m (Adv: 200m)
Even: 10 OH Plate Lunges (Adv: 14)

EMOM8
Odd: Ski 10/8 Cals
Even: 45 Second Hollow Hold
(Adv: Weighted)

At Home WOD
5 Rounds
20 Alternating Ice Skater Lunges
15 Air Squats
10 Burpees

Cash Out
25 Supermans
50 Hollow Rocks
25 Supermans




Saturday Specials on Tap

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In-Body Scan In The House TODAY!
Click here to schedule your appointment!
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

Warm-up
0:00-2:00 – Bike or Ski for Calories
2:00-2:30 – Rest
2:30-4:30 – Jump Rope
4:30-5:00 – Rest
5:00-7:00 – Plank Hold

WOD
0:00- 5:00 Bike or Ski for Calories or Run 1070m (2 Loops)

5:00-6:00 Rest

6:00-12:00 AMRAP
7 Power Snatches (95,65)
7 Thrusters (or Push Press if sore from Open Wod)

12:00-14:00 Rest

14:00- 20:00 AMRAP
20 AbMat Sit Ups/15 GHD
50 Double Unders

20:00 Rest

22:00 -27:00 Bike or Ski for Calories or Run 1070m (2 Loops)

Level 2- (75,50), 25 Double Unders
Level 1- (55,35), 100 Challenging Singles or 10 Double Under Attempts

3 Scores= total calories, amrap 1, & amrap 2

Extra Work
E2MOM for 14
3 Snatches




Open WOD 19.1 TBA & Friday Night Lights Registration!

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Conner

Friday Night Light Heats
You can find your heat time HERE! If you missed sign-ups, you are WELCOME to still participate! Shoot us an email at [email protected] with your preferred WOD time or just come on in, we’ll get you in 🙂

Friday Night Lights!
Join us to kick off the 2019 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your first open WOD. Take the opportunity to cheer on your community and enjoy an awesome night diving into The Open. You can sign up for Friday Night Lights by clicking HERE. If you haven’t registered for the open yet click HERE for the Crossfit Games website and be sure to select Crossfit Southie for your affiliate!

We will be partnering up and completing the Open WOD in all classes today @ 530,6,630,7,9,11 & 12. All Regularly Scheduled Night Classes will be cancelled.  We strongly encourage you to sign up for a heat even if you’re not participating in the Open. We will have a suggested warm up and area set up for you to get ready to tackle 19.1!!!  If you don’t sign up, come on in anyway and we will see if we can fit you in somewhere for some fun & fitness!

If you were unable to make it in to do the WOD today but would still like to participate in the Open, we can partner you up over the weekend or on Monday to complete the WOD before the Monday at 8pm deadline.  If testing on Sunday please come in during the 9 and 10am as that is the only time we have an extra coach on to assist with helping you get setup.  Anytime during classes on Monday works as there will likely be others also looking to complete the workout.  Just do it!

The Power of Community!

In-Body Scan Returns this Saturday!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, February 23rd! This is open to EVERYONE, not just nutrition challenge participants.

You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want! The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Click here to schedule your appointment!
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

Open WOD 19.1
Click here after 8pm to find out the WOD.

Extra Work
Front Squat
10 @70&
8 @75%
6 @80%
4 @ 85%
2 @ 90%