EMOM 30

Warm-up
EMOM 8
1. 12/10 Ski
2. 10 Cossax Squat + 5 Inch Worms
3. 100M Run
4. 3 Pull To Stand
Mobility
Forearm Rolling
Skill
Rope Climbs
WOD
Alternating EMOMs
EMOM10
1. 15|12 Calorie Ski
2. 14 Kettlebell Lunges 1.5|1
Rest 3 Minutes
EMOM10
1. 20 Kettlebell Swings 1.5|1
2. 2 Rope Climbs
Rest 3 Minutes
EMOM10
1. 200m run or 15|12 Row
2. 20 Sit-up
Level 3- 1 Rope Climb, 12|9 Ski
Level 2- 2 10ft climbs 10|7 Ski
Level 1 – 2 Pull to stands, 8|5 Ski
ADV – 18|15 Cals, GHD
Extra Work
E2MOM14
2 Power Snatch
2 Hang Squat Snatch
2 Squat Snatch
Post Parade Power

Warm Up
30/20 Calorie Bike
Then
10 โ 8 โ 6
-BB Snatch High Pulls*
-Front Squat
-Strict Press
-Front Rack Lunge
-Barbell Rollouts
*From the Pockets
Mobility
Hamstring Stretch
Quad Stretch
Strength
E2MOM12
Box Squat
3 Reps
WOD (18 Minute Cap)
50|40 Cal Bike
40 Thrusters 95|65
30|22 Calorie Bike
20 Power Snatches
Schwinn Bike = 75|60, 45|30
Level 2 – 40-30-20-10
Level 1 – 30-20-15-10
ADV- 115|75
Extra Work
30-2010
GHD
T2B
Wall Ball 20|14
Hero WOD “Schmalls” – Southie Parade Day!

Parade Day!
Warm-up
1 Minute Each Station No Rest
-Russian Swings
-Up and Over the KB Push Ups
-Goblet Lunges
-Burps
-SA Bent Over Rows*
*30s Each Side
Mobility
Shoulder Rolling
Accessory
2 Rounds
30s Work:10s Rest & Rotate
-Scap Push-ups
-Alternating High Plank Shoulder Taps
-Banded Pull-aparts
-Banded Bent-Over Row
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
Hero WOD “Schmalls”
(35 Minute Cap)
โSchmallsโ
Run 800 meters
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Level 3- 40-30-30-20-10
Level 2- 30-20-20-20- 5
Level1- 400m Runs, 20-15-10-10-10
April Fundamentals Registration

April Fundamentals
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 โ 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 classesโฆ and be a whole lot fitter!
Class is held on Tuesday and Thursday nights from 7:00 – 8:00 PM beginning Tuesday April 5th! For more information and to register click HERE
Warm-up
With a Partner
Bike and Barbell
15|10 Cals*
-BB HH High Pulls
-BB SL DeadLifts
-BB Muscle Cleans
*22|15 Cals Schwinn
Mobility
Hamstring Stretching
Lower Back Opening
Strength
EMOM10
Mins 1-5 – 2 Power Cleans
Mins 5-10 – 1 Power Clean
Athletes – Use this time to Build to a Heavy Power Clean to prepare for the workout.
WOD (35 Minute Cap)
40|30 Calorie Bike
10 Power Cleans 155|105
-Rest 2 Minutes-
32|24 Calorie Bike
8 Power Cleans 175|115
-Rest 2 Minutes-
24|18 Calorie Bike
6 Power Cleans 195|125
-Rest 2 Minutes-
18|14 Calorie Bike
4 Power Cleans 205|135
-Rest 2 Minutes-
12|10 Calorie Bike
2 Power Cleans 215|145
Level 5- 155|105, 165|110, 175|115, 185|125, 195|135
Level 4- 135|95, 155|105, 165|110, 175|115, 185|125
Level 3- 115|75, 125|85, 135|95, 145|100, 155|105
Level 2- 75|55, 95|65, 105|75, 115|80, 125|85
Level 1- 65|45, 75|55, 85|60, 95|65, 105|70
ADV-185|125, 195|135, 205|145, 225|155, 245|165
Can sub Row or Ski = Same Cals
Extra Work
200โ Sandbag Carry (140/90)*
20 Toes To Rings
200โ Sandbag Carry
20 Toes To Bar
2:00 Rest
100โ Sandbag Carry (190/130)
10 ToesTo Rings
100โ Sandbag Carry
10 Toes To Bar
*If Scaling the weight try to make round 2 heavier than round 1
CFS Comedy Night Returns with “Don’t Tell Comedy Boston”

CFS Comedy Night!
Comedy night returns to Southie! “Don’t Tell Comedy Boston” is a local team of comedy lovers and comedians who are passionate about creating a fun and relaxed environment for experiencing live comedy. All comedians remain unknown until they take the stage. Every lineup is carefully curated to include the very best local and nationally touring talent. Check out more details below and join us for a night full of laughs!
Date/Time: Saturday 3/26 at 8PM
Location: Crossfit Southie!
Tickets: $25.00 – CFS members receive 25% off with code CROSSFITSOUTHIE
Follow This Link to purchase tickets! The Event is open to all that are 21+. It’s bring your own drinks and snacks! We hope to see you all there!
Warm Up
With A Partner
400M Med Ball Run*
Then
P1 – 10 Med Ball Front Squats w/ Press Out
P2 – Pull-Up Hang
-Switch-
P1 – 10 Med Ball Thrusters
P2 – Shoulder Activators
-Switch-
P1 – 10 Wall Ball
P2 – Hanging Hip Touches
-Switch-
Mobility
Lat rolling
Lat Stretching
Midline Madness
2 Rounds|1:00 Each
-MB Russian Twists
-Single Leg V-ups
-Knee Tucks on the Ball
-Med Ball Sit-ups
WOD
800m Run
40 Wall Balls
30 Push-Ups
600m Run
30 Wall Balls
20 Push-Ups
400m Run
20 Wall Balls
10 Push-Ups
Level 2 – 30 -20 10 wallballs and Push-ups
Level 1 – 20-15-10 Wallballs and Push-ups
ADV – Ring Push Ups, 30|20lb Wall ball
โFreestyle Dianeโ
45 Reps of each for time
Deadlifts 225|155
HSPU
*WOD credit crossfit.com
Break the reps up anyway!
Feeling Lucky?!

Warm-up
2 Rounds
:45 Work/:15 Rest and Rotate
-Jump Rope Alternating Singles*
-Behind the neck snatch grip push press
-Jump Rope High Knees
-Muscle Snatch from each position
*Round Two Double Unders or attempts
Mobility
Banded Shoulder Stretching
Strength
EMOM12
Squat Snatch
1. High Hang
2. Mid-Hang
3. Floor
-If newer to the Snatch perform one lift at each position every minute or every other minute. If well versed, perform 1 high hang the first minute, 1 mid-hang the second minute and 1 from the floor the third minute. Focus on technique & climb in weight where able.
WOD
100 Double Unders
25 Toes to Bar
30 Overhead Squats 135|95
25 Toes to Bar
100 Double Unders
Level 3-115|75
Level 2 โ 95|55, 50 Double Unders
Level 1 โ 75|35, 150 Singles, abmat sit-ups
ADV- Rest 5 Minutes and repeat
Extra Work – Active Recovery
Row
3×500
4×400
5×300
1 minute rest between all efforts
Triple 21-15-9

Warm-up
:40s Work|:20s Rest
– Banded Deadlift
– Monster walk
– Good Morning
– Strict Press
– Side Steps
– Bent Over Rows
Mobility
With the long Band
-Hamstring Stretch
-Chest Stretch
-Lat Stretch
Strength
E2MOM12
Push-Press
2 Reps
WOD
3 Rounds
21 Box Jump Overs
15 Deadlifts 135|95
9 Shoulder to Overhead
Level 2- 115|75
Level 1- 95|55
ADV- 155|105
Extra Work
3RFT
25|20 Cal Bike
25 HSPUs
Burpees & Bears

Warm-up
Burpee Breakdown
-5 Burpees
-10 Squat Thrusts
-15 Burps
-20 Push-Ups
Then
With Mini Band
2 Rounds
-10 Front Squats*
-5 Arnolds Press
-10 Superman**
-10 Glute Bridges
*Band Around Knees
**Band Around Wrists
Mobility
Quad Rolling
Couch Stretch
Strength
EMOM10
1 Front Squat
@90%
-Spend 5-7 minutes warming up to find 90% and stay consistent for all 10 lifts
WOD
10 Minute Ascending AMRAP
1 Bear Complex 115|75
1 Bar Facing Burpees
2 Bear Complexes
2 Bar Facing Burpees
3 Bear Complexes
3 Bar Facing Burpees
โฆ.
Level 2- 95|55
Level 1 – 75|35
Extra Work
E3MOM 15
15/12 Calorie Bike
7/5 Strict Pull-Ups
ADV – 20/15 Calorie Bike & L Pull-Ups
Scaling Options – Use Bands or scale the number. You should have :40-1:00 of rest
Ropes & Rings

Warm Up
1:00 Row @ Moderate Pace
10 Scap Push-Up
10 Prone Swimmers
1:00 Row Increasing Pace
10 KB Windmill (5 each side)
10 Alternating Russian Swings
1:00 Row Increasing Pace
10 Uneven Push-Ups on KB
10 Full American Swings
Mobility
Forearm Rolling
Chest Stretch
Skill
Rope climb
WOD
20 Minute AMRAP
20|16 Calorie Row
10 Ring Dips
15 Kettlbell Swings 2|1.5
20 Sit-ups
1 Rope Climb
Level 2 – 1.5|1
Level 1 – 1|0.75
ADV- Strict MUP to Dips, Kettlebell Snatches, GHD, Legless Climb
Extra Work
Squat Snatch
E2MOM 10
1. 5 Reps
2. 4 Reps
3. 3 Reps
4. 2 Reps
5. 1 Rep
Build in weight as able
Spring Ahead! Daylight Savings Sunday!

Warm-Up
Coaches Choice
Mobility
Overhead Stretching
Strength
E2MOM12
Box Squat
3 Reps
WOD
4 Rounds
10 Single Arm Snatches 50|35
10 Lunges RA lockout
10 Toes to Bar
10 Lunges LA lockout
Level 2 – 40|25
Level 1 – 35|20