CrossFitWOD

Upcoming Event!! – Saturday Morning Row Down by The Out Foundation is coming to CFS!

All are welcome to join The Row Down! Teams of 2 will compete in a Covid-safe, 3-part workout. Scores from each part of the workout and placement on the fundraising leaderboard will be used to calculate the top performers!

Date/Time – Saturday May 22nd from 10-12PM.
Cost – CFS Members – $40 per team
Non-Members – $60 per team

*Total registration fee goes to support The Out Foundation

HOW THE TEAMS WORK:
Teams are gender inclusive and can consist of any combination of gender identity. No teammate? No problem. If you want to participate but don’t have a partner, email [email protected] and we’ll pair you up with someone for the event!

WORKOUT EVENTS:

EVENT 1
5k Row: 20 min cap
You and your partner have to accumulate 5000m, switching whenever
The score is your time (or meters completed at 20mins)

EVENT 2
Begins at 20:00
You and your partner have 5 minutes to accumulate max-effort burpee-plate
One partner works at a time, can switch whenever
The score is total combined burpees

EVENT 3*
Begins at 25:00
You and your partner have 10 minutes to complete your max clean (can be squat or power)
The score is total combined weight/Wilks Coefficient*

EVENT 4
It starts at the time of the event registration
You and your partner have up to Event 3 to fundraise for your team. The score is total dollars raised.

*Event 3 will be scored using the *Wilks Calculator, so all athletes will have to weigh in at the beginning of the event. This makes it more equal in terms of allowing teams, no matter gender mix, will be scored as fair and inclusive as possible.

PODIUM PRIZES:

1st Place – PUMA FUSE Shoes, PUMA Gift Card, Ascent Protein, Beast goodr shades, and 2POOD Belt.

2nd Place – PUMA FUSE Shoes, Ascent Protein, Beast goodr shades, and 2POOD Belt.

3rd Place – Ascent Protein, Beast goodr shades, and 2POOD Belt.

Top Fundraising Team Overall -Beast goodr shades and a $50 Gift Card for The OUT Foundation Shop.

For more information and to register please CLICK HERE!

Warm-up
50s on|10s off
-KB Toe Taps
-Alt Lunging Sampson Stretch
-Lateral Box Up and Overs
-Good mornings*
-Box Crunches
-Single Leg Box Plyos Step Ups**

*kb held at the chest
**switch legs halfway

Accessory
EMOM12
1. SL KB Deadlift to Press L
2. SL KB Deadlift to Press R
3. KB Front Rack Step-up L
4. KB Front Rack Step-up R
5. Kneeling Chop L
6. Kneeling Chop R

WOD
40-30-20
Kettlebell Swing 1.5|1
Box Jump 24|20
Push-Press 95|65

E3MOM
10 Toes to Bar

The first round starts with the Toes to Bar

Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – 2|1.5, 115|80

Extra Work – Conditioning
8 Rounds of
2:00 on| 2:00 off
15|10 Cal Row
10 Lateral Burpees
Max Cal Bike Erg

May Fundamentals
Back by popular demand….The return of Fundamentals NEXT month!

We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!

Class is held on Tuesday and Thursday nights from 6:00 – 7:00PM starting Tuesday May 4th! These sessions are limited to 10 participants. Our facility closely follows all Social Distancing guidelines and classes take place in an open air facility with large bay doors!

Check out one of our Past Fundamentals Graduates – Tricia Dufault

Tricia came into our Fundamentals course as a beginner with no Crossfit experience. Her background included running occasional 5Ks but had not been working out recently. She stuck with the 8 week course and progressed into joining general classes.

Tricia is such a hard worker and with patience and time has shown an incredible amount of improvements. She sets goals for herself and reaches all of them. Her favorite accomplishment so far is unassisted pull-ups! Most recently she participated in The 2019 Southie Showdown! A two day competition that over 200 athletes compete in from all over the Northeast, this is quite the accomplishment and we’re so proud of her! Tricia has participated in multiple nutrition challenges and below you can see her results from our 2018 winter/spring nutrition challenge. She also was in our March Member Spotlight and you can check out her interview HERE.

Tricia has come quite a ways since her beginning with Fundamentals and YOU CAN TOO!!

Click Here for More Information on Fundamentals & Registration!

Warm-up
In 3:00
15|10 Cal Bike
5 Good Mornings
5 Muscle Cleans from each position
In Remaining Time Squat Hold With Med Ball in Front

1:00 Alternating Hip Stretch with hands on Med Ball

In 3:00
15|10 Cal Bike
10 Zombie Squats
10 Strict Press
In Remaining Time Overhead BB Static hold

Strength
E2MOM12
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk

WOD
4 Rounds
In 3 Minutes Complete
15|10 Cal Bike
10 Hang Cleans 155|105
Then AMRAP Wall Balls 20|14

Rest 1 Minute

Score= Total Wall Balls
Schwinn Cals = 22|15

Level 3- 135|95
Level 2- 115|75, 12|8 Cal AB, Schwinn 18|12
Level 1- 95|55, 10|6 CAL AB, Schwinn 15|7

ADV- 185|125, 20|15 Cal AB, Schwinn 30|22

*the bike should take around 1 minute. Scale as necessary.

Extra Work
12-9-6
Sandbag Over the Shoulder 140|90
Strict Deficit HSPUs* 4”|2”

*Scale to no deficit, seated db strict press or kipping HSPU as necessary

Warm-up
400m Run
-Then-
10-8-6
Burpees
Hip pops
Banded PVC Pull down*
Alt SA Muscle snatch

*Sub banded pull downs from rack

Skill
Bar Muscle-up

Midline
Tabata- 20s|10s Rest
Complete first 4 in order and then in reverse order
1. Slider Knee tucks
2. High plank to Push-up R
3. High Plank to Push-up L
4. Plank Drag around Square

WOD
20 Minute AMRAP

Ascending Run (200-400-600-800-1000-1200ect)

5 Pull-ups
4 Chest to Bar Pull-ups
3 Bar Muscle-ups

12 Alternating Devil’s Press 50|35

Level 3- 5 pull-ups, 4 chest to bar pull-ups, 3 strict pull-ups
Level 2- 5 jumping pull-ups, 4 kipping pull-ups, 3 chest to bar pull-ups
Level 1- 55|35, 5 ring rows, 4 jumping pull-ups, 3 kipping pull-ups
ADV – UB reps, 70|50

For Scoring – The Round ends with The Devil’s Press, For the Run each 100M = 1 Rep

Extra Work
3 Rounds
20|15 Cal Ski
25 GHD Sit Ups
100ft Front Rack Lunges 2×50|35

ADV – 2x 70|50

Warm-up
1 Min Work/No Rest
-Singles
-Front Rack Lunges
-Single Leg alt feet*
-Front Squats

Repeat with :30 Seconds Each
-Singles Right Leg Only
-Reverse Lunges Right – Laces on the ground
-Singles Left Leg Only
-Reverse Lunges Left laces on ground

-1 minute of Double Unders
-1 minute of Inchworms
-1 more min of Double Unders or heavy/drag rope

Mobility
Quad Rolling
Glute Rolling

Strength
E2MOM12
3 Box Squats

WOD
100 Double Unders
50 Pistols
100 Double Unders
25 Front Squats 155|105
100 Double Unders

Level 3- 135|95
Level 2- 115|75, 50 Double Unders
Level 1- 95|55, 200 Singles

ADV – 185/125 – 150 Double Unders

Extra Work
15 Rope Climbs for Time*

ADV – 20 Climbs – perform every 5th climb legless

*Scale to 10 climbs or 30 Strict Pull Ups

*Note – there are pull ups and bar mumps in the WOD tomorrow.

Warm Up
Tabata Row*
*Building intensity each interval

Alternating Tabata
-Romanian Deadlifts*
-Plank Up and Over the Barbell

*use some weight here if possible and stand on a thick 45lb plate to increase range of motion.

Mobility
Glute Rolling

Strength
EMOM10*
1 Push-Jerk
Climb in weight throughout the 10 sets

*be sure to warm up thoroughly with some heavy 5’s and 3’s before getting into the EMOM

WOD
15 Minute AMRAP
40|30 Calorie Row
10 Clean and Jerks 135|95

Level 2 – 115|75
Level 1 – 95|55
ADV – Get more Rounds