CrossFitWOD

Climbing Buddies

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#TBT to Coach Tom running the Yulefest 5K with team “Southie Slay Riders”!

Warm Up
Partner Up!
P1 – Row 350m
P2 – MB Plank Rolls
Switch

Then…
Partner MB Tosses
-Chest Pass
-Side Toss
-Soccer Ball Throw
-Keg Toss
-Burpees Toss
-Lunge with Lateral Toss

Partner Abs
2 Rounds
10 of each
-Seated Side Pass 10 each
-Seated Chest Toss in Seated Pike Position
-Leg throws
-Med Ball Sit-Up to Pass – 20 Reps

 

Partner WOD (30 Minute Cap)
3 Rounds
1000m Row
20 Devils Press, 2×50|35
6 Rope Climbs

-Partition the reps between partners.

Level 3- 40|25, 4 Rope Climbs
Level 2 – 30|15, 10 ft Climb
Level 1 – 20|10, Pull to Stands
ADV- 2×70|50, Legless

Extra Work – Active Recovery
27-24-21-18-15-12-9
Bike Cals
Row Cals

Short on Time? – Start at 24 or 21




2014 Southie Showdown WOD “Jerry Swinger”

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Jess

Warm Up
Dynamic Warm Up Through Paralletes
-High Knees
-Bunny Hops
-Lateral High Knees
-Fast Feet

-Then-

AMRAP 3*
10 MB Push Press to Target
10 SA KB Swings
10 Single Leg Plyo Box Jumps
10 Parallette Shoot Throughs

*Stagger people on different movements

Mobility
Lat Rolling
Quad Rolling

Strength
E3MOM15
1. Front Squat – 5 Reps
Straight Sets @75%
2. Max L-Sit hold*
3. Rest

*shoot for 30s+

WOD
“Jerry Swinger”
30 Wall Balls, 20|14
30 Kettlebell swings, 2|1.5
60 Box Jumps, 24|20
30 Kettlebell Swings
30 Wall Balls

Level 2- 1.5|1
Level 1- 1|0.75, 30 Box jumps or 40 step-ups

Extra Work
1k Ski
15 Wall Climbs
1k Ski

ADV – 20 Wall Climbs
Scaled – 10 Wall Climbs




Jingle Bell 5K Registration!

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Mac


Jingle Bell 5K

Don’t miss out on our next Sunday Run-Day Fun-Day! Sunday 12/19 in Somerville. More details can be found below and registration can be found HERE!

Warm-up
Every 90 Seconds
12|10 Calorie Bike
Then AMRAP
-Inchworm with Increasing Push-Up
-Squat Morning
-Muscle Clean & Strict Press

Mobility
Hamstring Rolling
Hamstring Stretching

Strength
E2MOM12
Deadlift
3 Reps
1. 70%
2. 75%
3. 80%
4. 80%
5. 85%
6. 85%

WOD
100|80 Calories Bike*
E2MOM
2 Clean and Jerks
@85% of 1RM

Schwinn – 150|120

*The workout starts with the clean and Jerks.

Level 2 – 80|64 Calories on the Bike
Level 1- 60|45 Bike

Extra Work
100 ft Sandbag Hug Carry 150|100
10|7 Bar Muscle Ups
5 Stone Over Shoulder
30 GHD Sit Ups
5 Stone Over Shoulder
10|7 Bar Muscle Ups
100ft Sandbag Hug Carry

Rest 5 Minutes & Repeat




Bring-A-Toy & Break A Sweat This Saturday! & Benchmark WOD “Filthy 50”

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Sharon

Bring-A-Toy….Break A Sweat!
Join us for our annual Gift Drive & Free Workout Day! This year we’re working to benefit Toys For Tots Boston! Anyone can attend class on this day, whether you’re a current member or not! ALL Fitness levels are welcome and the workout will be beginner friendly. Class is free, we just ask that you bring a new and unwrapped toy to benefit Toys For Tots!! Don’t miss out the event is THIS SATURDAY December 13th. Come on in and break a sweat for a great cause!

If you’re not able to make it Saturday we will be accepting donations through Monday 12/13! The community here has always been great about contributing to our gift drives in the past and it’s greatly appreciated! We’re excited to be collecting for Toys For Tots this year! In 2020 they were able to distribute 93,572 toys and supported 61,538 children in the counties of Norfolk, Suffolk and Northern Plymouth!


“Our mission is to collect and distribute NEW, unwrapped toys as Christmas gifts to those children less fortunate in the counties of Norfolk, Suffolk, and Northern Plymouth. For the last 73 years, the United States Marine Corps Reserve has distributed over 542 million toys to more than 250 million children. This success stems from great partners, sponsors, and volunteers that help us raise funds and toy donations. Without your help, this program would not be a success!”

Warm-up
45s On|15s Off
1. Lateral Up & Overs
2. Jump Rope
3. Kettlebell Swings
4. Wall Balls
5. Burpees

 

 

Knees to elbows are frequently used as a scaling option for Toes to Bar. When executed correctly, they can be harder than Toes To Bar! The biggest challenge is getting your elbows to actually make contact with your knees, which are small surface areas and to achieve this it requires strength and accuracy to hit. Below are a few key points to help with this movement

•Keep your arch position of the kip swing long and legs together tight.
•Press down on the pull up bar to come into the hollow of your kip swing and to move your hips behind the bar.
•Draw the knees up and in towards the elbows.
•Actively drive your elbows towards your knees.
•Giving a slight bend in the elbow will help to draw your elbows closer to your knees.

Above is coach Sarah showing the RX version along with some challenging scaling options. Knees to triceps and knees to chest

WOD
“Filthy Fifty”
50 Box jump, 24|20
50 Jumping Pull-ups
50 Kettlebell Swings 1 pd
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press 45|35
50 Back Extensions*
50 Wall Ball Shots 20|14
50 Burpees
50 Double unders

*Sub Superman’s

Level 2 – Dirty 30 – 30 Reps each
Level 1 – Terrible 20 – 20 reps each

Extra Work
10-8-6-4-2
Bench Press @ Bodyweight
Strict Pull Up




Row and Throw

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Matt

Warm Up
150M Row – Legs Only
5 Moon To Sky
10 Seated Strict Press

150M Row – Legs & Lean
10 Front Squats
10 Push Press

150M Row – Arms Only
10 Thrusters

250M Row All together

Mobility
Quad Rolling
IT Band Rolling and Stretching

Strength
E2MOM12
Box Squat
3 Reps

WOD
500m Row
21 Thrusters 95|65
500m Row
15 Thrusters
500m Row
9 Thrusters

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




CFS Holiday Party Tonight!!

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Kim

CFS Holiday Party!!!
Join us Tonight for a celebration of the year! Our annual holiday party is back and we can’t wait to hang out with you all! It’s been another crazy year! This community has been an amazing support system and we want to spend the night celebrating that! All are welcome to join us! There will be food and a dance floor ready for all of your best moves! If you don’t know anyone…don’t worry by the end of the night you will!

Party starts at 7PM at The Seapoint in South Boston. Dress to impress and be ready for a great time!


Warm Up
1:00 Bike

Banded Partner Warm Up:
-Bear Crawl
-Lateral Shuffle
-Lunges
-Backwards Shuffle
-Sprints x2
-Etc

Mobility
Chest Rolling
Chest stretching

WOD
Each for Time:
E6MOM30
20|15 Calorie Bike
7 Power Snatches 135|95
14 Box Jump Overs
7|5 Bar Muscle-ups

Level 3- 5|3 Bar Mups, 115|75
Level 2- 10 Chest to Bar Pull-ups, 95|55
Level 1- 75|35
ADV – 27/24” Box

Extra Work
Back Squat
8-8-8




Coach’s Corner – Emily Sackett!

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Coach Emily!

Coach’s Corner!
We’re so excited to announce our newest member of The CFS coaching crew – Emily Sackett! Emily has over 5 years of experience with Crossfit. She started here in August of 2020 and she has been a dedicated member ever since. Emily always has such a positive attitude, she’s continually amped up to work hard whether it’s in class or doing extra work. She’s been a great influence on anyone that comes in contact with her and we’re so happy to have her here. Emily will be starting on Friday nights and is currently going through our Intern Program, which we know she’ll crush like everything else she has done here! Check out her Coach’s Corner interview below to learn more about Emily!


Which classes you currently coach?

I will be coaching on Friday nights at 5pm and 6pm.

How many years have you been a CrossFitter and coach?
I started CrossFit in 2016 and have competed in a handful of local team competitions. I have yet to be a coach and am very excited for the opportunity!

What do you think will be your favorite part of being a CrossFit coach?
I am looking forward to finding out! I am excited for the opportunity to teach others about something that I am passionate about.

What is Your Favorite WOD and Movement?
It’s a tough choice, but I’d have to say Diane is my favorite benchmark WOD. And I love any WOD with muscle ups.

Tell us about your athletic background
I played all kinds of sports throughout high school including hockey, soccer and being the only girl on the men’s baseball team. Growing up in Vermont, I spent a lot of my free time hiking, mountain biking, and snowboarding.

Give us a small piece of advice for Newbies and/or Veteran athletes
Always go to the workouts that you think you want to skip! Those are the times where you have the opportunity to become mentally and physically stronger

What’s a “fun fact” most people don’t know about you
I recently became a huge fan of formula one and watch all of the races!

What do you enjoy about the CFS Community?
As someone who has worked out at multiple CrossFit gyms, the community experience you get working out at Southie is unique and the most enjoyable aspect of coming to the gym everyday. Regardless of experience, everyone is welcomed into class by both the coaches and the athletes, and you instantly feel like your part of a team.

Warm-Up
Grab a light KB
10 Reps of Each
-Toe Taps on KB x2
-SA Alternating Russian Swing
-Romanian Deadlift
-Halo
-KB Drag Through
-KB Turkish Sit Up
-KB Uneven Push-Up

Mobility
Chest Mobility

Accessory
Windmills
Arm-Bar Stretch

WOD
800m Run
-Then-
3 Rounds
15 Deadlifts 225|155
20 Push-ups

-2 Minute Rest-

800m Run
-Then-
3 Rounds
20 Kettlebell Swings 2|1.5
15 Ring Dips

Level 3- 15 Push Ups, 10 Ring Dips
Level 2- 185|115, 10 Push Ups, 10 Ring Dips; 1.5|1 KB
Level 1- 135|95

Extra Work
EMOM 10
1 Power Snatch
3 OHS




Bring-A-Friend & A Gift Day Next Week!

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TBT – Ries taking on TGUs in the 12 Days of CFS WODS

Save The Date Saturday December 11th for our next Bring-A-Friend Day to benefit Toys For Tots Boston. 



Warm Up

50s on| 10s off
-Singles
-Single Leg Good Mornings
-Hang Muscle Cleans
-Double Unders
-Lunges
-Front Squats 3-2-X-1

 

Strength
E2MOM12
Power Clean
3 Reps

WOD
AMRAP 4
5 Hang Power Cleans 135|95
5 Front Squats
35 Double Unders

-2 Minute Rest-

AMRAP 4
5 Hang Power Cleans 155|105
5 Front Squats
35 Double Unders

-2 Minute Rest-

AMRAP 4
5 Hang Power Cleans 175|115
5 Front Squats
35 Double Unders

Level 3- 115|75,135|95, 155|105
Level 2 – 95|55,115|75, 135|95, 20 Double Unders
Level 1 – 75|45, 85|55, 95|65, 70 Singles
ADV- 155|105,175|115,195|125

Extra Work – Active Recovery
10 Rounds
Row 250m
Bike 0.4 Miles
Ski 250m




24 And More!

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Kristin

Warm Up
1:00 Row*
10 MB Squats
8 DB High Pulls , ea
6 Burps

1:00 Row
10 MB Thrusters
8 DB Muscle Snatch
6 Burpees

1:00 Row
10 Wall Balls
8 DB Snatches
6 DB Facing Burpees

Mobility
Lat Rolling

Midline
With a Medball:
2 Rounds
40s Work|20s Rest
Knee Tucks
Russian Twists
Med ball Sit-ups

WOD
AMRAP 24
24 Calorie Row
24 Wall Balls, 20|14
24 Chest to Bar Pull-ups
24 DB Facing Burpee
24 DB Snatch, 50|35
24 Toes to Bar

Level 2 – 40|25, 12 Pull-ups & T2B
Level 1- 30|15, 12 Reps
ADV- Move Faster

Extra Work
E3MOM15
15|10 Cal Ski
25ft HS Walk Over Obstacle




Livin’ On Leftovers

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Facundo

Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule

Warm Up
15 Calorie Bike
10 Cossack Squat
10 Hand Turn Overs on Pull-Up Rig

10 Calorie Bike
10 Front Rack Lunges
10 Strict Knees to Elbows

5 Calorie Bike
10 Front Rack Reverse Lunge
10 Strict Toes to Bar or Leg Raises

Mobility
Lat Rolling
Lat Stretching

Skill
Rope Climb

Strength
E2MOM12
25 ft Front Rack Lunge
(Rack to rack)

-If completing in place complete 5 on each side

WOD
30-20-10*
Shoulder to Overhead 135|95
Bike Calories

*3 Rope Climbs After Each Round

Ladies:
Assault/Echo Cals – 20-15-10
Schwinn – 30-20-10

Schwinn – 45|30-30|20-15|10

Level 3- 115|75, 2 Rope climbs
Level 2- 95|55, 3 10ft climbs
Level 1- 75|35, 3 pull to stands; 20-15-10 Reps

Extra Work
3 Sets
21 T2B
15|12 Cal Ski
9 Power Snatches 135|95

Rest 1:1

Athletes Note – Choose a weight you can do 9 unbroken with when fresh.

 




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