CrossFitWOD

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

Warm Up
30/20 Calorie Bike

Then
10 – 8 – 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

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)
“Schmalls”
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
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 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
200’ Sandbag Carry (140/90)*
20 Toes To Rings
200’ Sandbag Carry
20 Toes To Bar

2:00 Rest

100’ Sandbag Carry (190/130)
10 ToesTo Rings
100’ Sandbag Carry
10 Toes To Bar

*If Scaling the weight try to make round 2 heavier than round 1

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

“Freestyle Diane”
45 Reps of each for time
Deadlifts 225|155
HSPU

*WOD credit crossfit.com

Break the reps up anyway!

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 – 95|55, 50 Double Unders
Level 1 – 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

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

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
….

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

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

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