CrossFitWOD

Fourteens

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Dylan – 2020 MVP

Saturday Schedule Update: There will be no babysitting and no mobility class this Satrurday (2/29). We apologize for the inconvenience!

Warm-up
6:00 AMRAP
50’ Bear Crawl
10 Hanging Hip Touches
50’ Med Ball Death March
5 Strict Pull-Ups or 10 Ring Row

Strength
E2MOM12
Deadlift- 2 Reps

WOD
14 Minute AMRAP
14 Pull-ups
14 Shoulder to Overhead 95|65
14 Sumo Deadlift High Pulls 95|65
14 Front Rack Lunges 95|65

Level 2- 75|55
Level 1- 65|35
ADV – C2B

Extra Work
40-30-20
Ski
GHD Sit Up
50ft HS Walk after each set*

ADV – 100ft

Cut GHD or sub Abmat Sit Ups where necessary.




Free WOD Day!

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#TBT – Summertime Sled Action

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
Partner Up!
Run 1 Loop w/ Medball (switch back & forth as desired)
Then, partner medball fun!
-Chest Passes
-Lateral Tosses
-Thruster Toss
-Overhead Throw
-Seated Tosses, etc.

Partner WOD
800m Run as a Team

10 Rounds
10/8 Calorie Bike
10 Wall Balls

(1 partner works, 1 partner rests. Alternating rounds)

800m as a Team

80 Kettlebell Swings 2|1.5
80 Med Ball Sit-ups

(Partition in any order between partners)

Level 2- 1.5|1
Level 1- 1|0.75
ADV – 30|20, KB Snatches




Strong & Capable

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Heather

Saturday Schedule Update: There will be no babysitting and no mobility class this Satrurday (2/29). We apologize for the inconvenience!

Warm-up
1:00 Work/:15 Rest and Rotate
1. Burpee
2. Front Squat
3. Burpee Step Up
4. Tall Clean
5. Burpee Box Jump

Mobility
Banded Hamstring Stretching
Banded Shoulder Stretching

Strength
EMOM5
2 Clean and Jerks- Starting at 70% and building

Rest 2 Minutes then

E2MOM12
1 Clean and Jerk
85%
90%
95%
98%
100%
102%

*If you are participating in the Nutrition Challenge, be sure to record your results to compare to your 1RM from the beginning of the challenge.

WOD
3 Rounds
15 Hang Squat Cleans 115|75
15 Burpee Box Jumps 24|20

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

Extra Work
30-20-10
Cals Woodway Treadmill
1 Peg Board*

ADV – 3 – 2 -1
Sub Rope Climbs where necessary




Monkey in the Middle

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7:00 Am Crew – Holding It Down!

Saturday Schedule Update: There will be no babysitting and no mobility class this Satrurday (2/29). We apologize for the inconvenience!

Warm-up
:40 Work/:20 Rest and Rotate
-Jump Rope
-L-Sit Flutter Kicks*
-Jump Rope
-DB Goblet Box Squats
-Jump Rope
-L- Ups on pull-up rig*

*Underhand hang grip option is slightly easier, flutter kicks can also be performed on rings.

Hollow Rock Challenge
80 Hollow Rocks

Mobility
Quad Rolling
Couch Stretch

Strength
E2MOM10
Box Squat- 3 Reps

EMOM5
Pause Squat
1 Rep
*3 Mississippi Count in the bottom

WOD
16-14-12-10
Single Arm Snatches 50|35
Toes to Bar

50 Double Unders after each round

Level 2- 40|25
Level 1- 30|15
ADV – 70|50, 75 Dubs after each set

Extra Work
2 Rounds of
8|6 Ring Muups
24 Pistols

Rest 2 mins

2 Rounds of
8|6 Bar Muscle Ups
24 Wall Balls 20|10




Girls Gone Wild Team Relay….Take 2!

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Arthur

Girls Gone Wild Take 2 – Friday March 13th from 6-8PM
Join us for another great night dedicated to a few of our Crossfit Girl Benchmarks! Athletes will be on Co-Ed Teams of 5 including scaled, intermediate and RX athletes! Girls Gone Wild will be run in a relay style! Each athlete will perform one of the Classic Crossfit Girl WODs listed below. There will be scaling options for each WOD. We will make your teams and you will decide together which athlete will take on which girl. All are encouraged and welcome to throwdown! To register please fill out THIS FORM

* There will still be GENERAL CLASSES at 4 and 5pm this night. The 6 and 7pm classes will be cancelled. All are encouraged to come in. If you miss registration, come in anyway we will fit you in!

Last Year’s Girls Gone Wild Event – Standards Briefing

Teams of 5 Relay. Teammates must tag before proceeding on to the next portion of the workout.
*We will also have an advance option for smaller teams that would like to take on two or more girl WODS! However no athlete can perform two WODS back to back.

“Jackie”
1K Row
50 Thrusters (45/35)
30 Pull Ups

Intermediate – 35/25; 25 Pull Ups
Scaled – 750m Row; 30 Thrusters, 30 Jumping Pull Ups

“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

Intermediate – 15-12-9
Scaled – (65/35); Jumping Pull-Ups

“Karen”
150 Wall Ball (20/14)
Men – 10ft target
Women – 9ft target

Intermediate – (14/10)
Scaled – (14/10) 100 Reps

“Grace”
30 Clean and Jerks (135/95)

Intermediate – (95/65)
Scaled – (65/35)

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-Ups

Intermediate – (185/125) 15-12-9
Scaled – (135/95) Hand Release Push-Ups

Warm-up
Fish Game
Then,
Burpee Breakdown:
5 Burpees
10 Burpee to Stand (no jump & clap)
15 Burps
20 Push Ups

Mobility
Chest & Shoulder Rolling/Stretching

WOD
At 0:00 Complete:

1000m Row for time

Then at 8:00 Complete:

2 Minutes of Max Burpee Lateral jumps

And then at 14:00 minutes complete

3 Rounds
30/25 Calorie Row
15 Overhead Squats 135|95

30 Minute Cap

Level 2- 115|75
Level 1 – 95|55

*If you are participating in the Nutrition Challenge, be sure to record your 1000m Row & 2 Minutes Max Burpee Lateral Jumps to compare to the beginning of the challenge.

Extra Work
3 Rounds
3 Rope Climbs
6 Squat Cleans 205|125*
90 Double Unders

Scale weight as necessary, these should be medium heavy singles.




Essence of Effort

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Group Core Work

Weekly Benchmark/Strength Schedule – Click Here

Warm Up
1:00 on/:15 off
1. Bike
2. Bandy Pull Aparts
3. Bike
4. Inchworms w/ 5 Scap Push Ups at the bottom
5. Bike
6. Max Ring Support

Strength
E3MOM15
Bench Press
5 Reps

WOD
40/30 Calorie Bike
50 Push-ups
30/20 Calorie Bike
25 Ring Dips

Level 2- 35 Push-ups/18 Ring Dips
Level 1- 30|20, 20|10 Cals, 25 Push-ups, 25 Bench Dips
ADV – Rest 5 Minutes Repeat in Reverse Order on the ERG

At Home WOD:
AMRAP: 8
8 Burpees
16 Air Squats
32 Russian Twists




Member Spotlight – Matt Coolidge!

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Member Spotlight – Coolidge!
We’re so excited to have our longtime member Coolidge in The Member Spotlight! He has been such a big part of the community over the years. Coolidge is always there to lend a hand. He was a great help to us at The Southie Showdown as an all star judge and volunteer. Over the years he’s been there anytime we needed an extra hand around the box.

Coolidge has such a great presence in class, always pushing those around him in a fun way. He always works hard but also makes us laugh and keeps the mood light! We’ve been lucky to have him in the community for so long! You can check out his interview below. For being in the Member Spotlight Coolidge will recieve a FREE Half hour massage from our in-house therapist Natalie!

Coolidge

Name: My first name is Matt for those of you who didn’t know (probably most)

Profession: For many years I oversaw investment strategies backing certain retirement products for MetLife and then Brigthouse Financial. Now I’m looking for something else

When did you start at Crossfit Southie?
Monday Nov 5 2012, 6:00am. I think Retta was there, Stacey too. Maybe TinaMo?

What is your Favorite movement and WOD?
Long cardio or bodyweight workouts like Kelly. Kidding I usually realize I need a rest day if that comes up #knowyourbody. I actually like farmers carry, deadlift, rowing (under 500m/40 cals), Assault Bike (1 round, 25 cals or less), squat, squat clean. Fav WOD…Abbatte, Rankel, Helen, Grace, Isabel, and of course “1 strict pullup for time”

Which Class do you Frequent?
I definitely sprinkle but the old school 630a was a good class, new school 630a also a great group (Masters/Clydesdale division)

What has been your biggest accomplishment so far?
Hmm. Nutrition challenge (2nd place NBD) taught me a lot about fueling your body enough and how much staying off the sauce can impact overall performance- sleep, recovery, nutrition, working out. Shame BL’s taste so good. I think birthday deadlift PR was exciting. Back in the day completing a random muscle up, and a respectable showing in a Southie Showdown.

Coolidge's Nutrition Challenge Results

Coolidge’s Previous Nutrition Challenge Results!

What is your Favorite Part of Crossfit?
Where do I start. Talking insane amounts of shit and backing it up once or twice a year when that wheelhouse workout or movement comes up. The 5 minutes before class where I’m seeing who is coming into class. Its like the first day of school every day. The different experiences and personalities you get with so many great people keeps things loose and fun despite it being a little competitive sometimes…depending on the workout. Retta’s weird questions/scenarios, Chuck’s much weirder questions, all the helpful little tidbits people have told me which I hope I pass on to others without totally butchering their form.

Coolidge & Colm

How did you get involved in CrossFit and what was your first WOD/experience?
2 of my good friends were members (Haney and Ursu) and had been working on me to join. An old friend was doing a charity fundraiser and there was a 1 month membership to CFS in the auction. I asked her how big of a donation would make sure I won. And that’s how it started. First WOD, I walked in Monday morning, we were power cleaning aka reverse curls, can’t remember the workout though.

What are your hobbies outside of CrossFit?
Boston sports and baseball in general. In the late spring summer and fall I fish a lot- beaches in MA and RI and the Cape Cod Canal, in winter and early spring I ski a lot. NH, VT, Maine, and try and get out west a couple times a year- Utah, Colorado, Wyoming. Contemplating selling my jeep for a heliski trip in Alaska but Im not sure it would cover cab fare to the airport. And when Im not on the wagon Ill enjoy the occasional cold beverage.

What are your Fitness Goals?
I mean…to look better as the clothes come off? Kinda want to do King Kong. I want to get better about mobilizing after workouts and getting a little more flexible. Not like doing splits but I don’t want to look like a complete stiff most of the time. Also would like to be able to share a platform with Kaplan more often…its more efficient with cleanup. 300# clean. Keep increasing DL pr’s. Oh and to beat Tron in 100m row if he ever accepts my challenge again.

What’s a “Fun Fact” about you?
7th grade Mass state geography bee finalist. 4th grade Oak Ridge School spelling bee champ. Did 7th grade twice.

Warm-up
Run 1 Loop*
Then 2 Rounds
:30 on/:10 off
Med Ball Toe Taps
Med Ball Deadlifts
Med Ball Thruster Toss
Med Ball Burpee to Overhead

*Bike=1 Mile
Row=650m
Ski=550m

WOD
40 Wall Balls 20|14
30 Deadlifts 225|155
20 Burpee Pull-ups
1 Mile Run
20 Burpee Pull-ups
30 Deadlifts 225|155
40 Wall Balls 20|14

Level 2- 185|125
Level 1- 135|95 30-20-10-800m-10-20-30




Hustle Hard

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Matt – KB Lunges

Warm-up
4 Rounds
:20 on/:10 off
Ski Erg
-Rest 30 seconds-

4 Rounds
:20 on/:10 off
Jump Rope
-Rest 30 seconds-

4 Rounds
:20 on/:10 off
Side Plank Raises (Switch sides each round)

Midline
EMOM 8
-10 Bicycle Abs
-10 hollow rocks
-5 Jackknives

You should have 15-20 seconds of rest. If it is creeping up too fast, cut down the reps.

WOD
5 Rounds
1:00 Work/No Rest Between Stations
Ski erg
Push-jerk 135|95
Double Unders
Sit-ups
Rest

There is no built in rest between stations. Hustle between stations. Rest 1 minute after completing all 4 stations.

Level 2- 115|75
Level 1- 95|55
ADV – GHD SIT-UPS

Extra Work
4 rounds of
5 Power Cleans 205|135
10 Bar Facing Burpees

*Scale to weight you complete the first of Power Cleans in under 1 Minute




Free WOD Day Next Week!

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#TBT – CFS Bar Crawl – Summer Vibes

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 27th! 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
3 Rounds
:40 on/:20 off
Agility Warm Up in Place

Strength
E2MOM 14
2- Pos Snatch
High Hang
Mid-Hang

WOD
12 Minute AMRAP
5 Power Snatches 115|75
10 Front Squats
1 Rope Climb

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




March Fundamentals Registration

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Andy – MUPS Mid WOD


March 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 – 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 6:30PM – 7:30PM and begins Tuesday March 3rd!

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 6 minutes
Run 1 Loop
20 Alternating SA Russian Swings
AMRAP Cals on Rower

Mobility
Shoulder Rolling

Accessory
3 Rounds
5 SA Kneeling Press Each Arm
10 Kneeling Chops Each Side

WOD
2 Rounds

In 10 Minutes Complete
800m Run
Then 3 Rounds of
15 Kettlebell Swings 2|1.5
12 Burpees
9 Toes to Bar

Then AMRAP Calories on the Rower

Rest 3 Minutes

Repeat

Score= Total Calories

Level 2- 1.5|, 1- 12-9-6
Level 1- 0.75|0.5, 600m Run, 10-8-6 Reps

Extra Work
E3MOM 15
3 Back Squats Heavy




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