CrossFitWOD

Malden Half Marathon & 5 Miler This Sunday!
Only 1 More Sleep until race day! We’re so excited to spend this Sunday Run Day Fun Day with you! If you have some Southie Gear be sure to rock it! We’re currently the largest team registered with 68 Runners!! We’ll be grabbing a group picture by our tent after the race so be sure to stick around. Bring layers to be comfortable after the run. There is a bag check and you can leave clothing at the tent while you run. Below are some logistics to be aware of. It’s not too late to register, join team Crossfit Southie by clicking HERE!

Bib Pick-Up
Fri, 3/11 (5:00P – 8:00P):
Pearl Street Station, 53 Summer St, Malden

Sat, 3/12 (12:00P – 4:00P):
Hugh O’Neill’s, 45 Pleasant St, Malden

Sun, 3/13 (6:00A – 9:00A):
Registration Tent, Abbott St, Malden.
(see site map above)

Race Start
8AM for The Half Marathon
9:30AM for The 5 Miler

Warm-up
Partner Up!
P1 – 12/10 Calorie Bike
P2 – Inchworms w/ Push Up
Switch

P1 – 12/10 Calorie Bike
P2 – BB High Pull
Switch

P1 – 12/10 Calorie Bike
P2 – 90/90 Hip Rotations
Switch

WOD
3 Rounds
30/25 Calorie Bike*
20 Power Cleans 115|75
30 Box Jumps
20 Burpee Lateral Jumps

Rest 2 Minutes

*Schwinn Bike 45/37 Cals

Level 2- 25|20 Calorie Bike, 95|55, 15 Power Cleans, 20 Box Jumps, 15 Power Cleans
Level 1- 20|15 Calorie Bike, 75|35, 10 Power Cleans, 15 box Jumps, 10 Burpees
ADV- (135/95, 27/24”)

Extra Work
3 Rounds
300’ KB Farmer’s Carry
200’ KB Front Rack Carry
100’ KB Overhead Carry
2:00 Rest

Use the same weight for all 3 Movements,
You can rest between movements as needed.

Increase weight as able. For rounds 2 and 3

Record weights used

Friday Night Lights! – Heat Assignments will be posted tomorrow on Instagram and SugarWOD
Join us as we close out the open with this competition style night dedicated to 22.3! Heats will run from 4-7PM and we just ask that you stay to judge the heat that goes after you. Working out is always more fun with the support of your WOD buddies, so don’t miss out.

All are welcome to participate, whether you’re registered for the open or not. Spectators are also welcome! Come down just to watch and cheer on your friends. This event is open to the public! Please register for the heat time you would prefer HERE.

Warm-Up
:40 Work/:10 Rest
-Jump Rope Singles
-Banded Pull-Aparts
-Jump Rope Alternating Feet
-Banded Side Steps with Arms Overhead
-Jump Rope High knees
-Banded Front Squats
-Double Unders or Attempts
-Banded Thruster

Open WOD 22.3
For time:
• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders
• 15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Partner Cash-Out
3 Mile Bike
E2MOM – 15 Sit-Ups

Work out starts with both partners performing sit-ups, then one athlete at a time on the bike until you reach 3 miles. Every two minutes both partners perform 15 sit-ups

Extra Work
E3MOM 15:00
200M Run
6 Sandbag Over Shoulder (140/90)

ADV – (150/110)

Friday Night Lights!
Join us as we close out the open with this competition style night dedicated to 22.3! Heats will run from 4-7PM and we just ask that you stay to judge the heat that goes after you. Working out is always more fun with the support of your WOD buddies, so don’t miss out.

All are welcome to participate, whether you’re registered for the open or not. Spectators are also welcome! Come down just to watch and cheer on your friends. This event is open to the public! Please register for the heat time you would prefer HERE.

Warm Up
6:00 Agility Ladder
-High Knees
-Side Shuffle
-Butt Kickers
-In/Out
-Lateral High Knees
-Lateral Single Leg Hop
-Plank Side Crawl

Mobility
Lat rolling
Lat Stretching

Strength
For 18 Minutes
1. 2 Deadlifts @85-90%
2. Max Effort Handstand Hold*
3. Rest

Scale= plank hold

WOD
30 Power Snatches 95|65
30 Burpee Box Jumps
30 Overhead Squats 95|65

Level 2 – 75|50
Level 1 – 65|35

Extra Work – Active
Recovery
2:00 on: 2:00 off
Ski Erg
until your reach 200|150
Calories

Malden Half Marathon & 5 Miler This Sunday!
Only 4 more sleeps until race day! We’re so excited to spend this Sunday Run Day Fun Day with you!  If you have some Southie Gear be sure to rock it! We’re currently the largest team registered with 68 Runners!! We’ll be grabbing a group picture by our tent after the race so be sure to stick around. Bring layers to be comfortable after the run. There is a bag check and you can leave clothing at the tent while you run. Below are some logistics to be aware of. It’s not too late to register, join team Crossfit Southie by clicking HERE!

Bib Pick-Up
Fri, 3/11 (5:00P – 8:00P):
Pearl Street Station, 53 Summer St, Malden

Sat, 3/12 (12:00P – 4:00P):
Hugh O’Neill’s, 45 Pleasant St, Malden

Sun, 3/13 (6:00A – 9:00A):
Registration Tent, Abbott St, Malden.
(see site map above)

Race Start
8AM for The Half Marathon
9:30AM for The 5 Miler

Warm-up
1 Minute at each station: 15s to rotate
Row
-MB Knee Tucks
-MB Thrusters
-MB V-Ups
-Row

2 Rounds
5 Reps of Squat Therapy to a Med ball
5 Wall Angels

Mobility
Quad Rolling
Couch Stretch

Hollow Rock Challenge Week 10
100 Hollow Rocks

Strength
E2MOM12
Back Squat
3 Reps

WOD
In 12 Minutes
50|40 Calorie Row
40 Wall Balls 20|14
30 Toes to Bar

Rest 2 Minutes

In the remaining time AMRAP in reverse order.

30 Toes to Bar
40 Wall Balls
50|40 Calorie Row

Level 1- 40|30 Cal Row, 30 Wall Balls, 20 T2B
ADV- 30|20 Wallball

Extra Work
E4MOM20*
18|15 Cal Ski
2 Rope Climb
50ft HS Walk

ADV
E4MOM20
18|15 Cal Ski
1 Legless rope Climb
1 Rope Climb
50ft HS Obstacle Walk

*Scaling Subs – Double Overhead KB Carry 1.5|1 or 20 Shoulder Taps and 8 Strict Pull Ups for 2 Rope Climbs

Friday Night Lights!
Join us as we close out the open with this competition style night dedicated to 22.3! Heats will run from 4-7PM and we just ask that you stay to judge the heat that goes after you. Working out is always more fun with the support of your WOD buddies, so don’t miss out. All are welcome to participate, whether you’re registered for the open or not. Spectators are also welcome! Come down just to watch and cheer on your friends. This event is open to the public! Please register for the heat time you would prefer HERE.

Warm-up
15/10 Calorie Bike
80 Singles
15 Russian Swings

15/10 Calorie Bike
50 Double Unders or attempts
10 Single Arm Bent Over Row*

*10 Per Side

Mobility
Calf & Quad Mash

Accessory
8:00 EMOM
Odd – 100’ SB Carry*
Even – 3 Arm Bar Stretch**

*No RX Weight Go AHAP
**3 Per Side

WOD
3 Rounds
In 3 Minutes Complete
15|10 Calorie Bike
50 Double Unders
Then AMRAP
Kettlebell Swings 1.5|1

-Rest 1 Minute-

In 3 Minutes Complete
15|10 Calorie Bike
50 Double Unders
Then AMRAP
Chest to Bar Pull-ups

-Rest 1 Minute-

*If not enough bikes have the second heat start 2 minutes in

Level 2- 115|75
Level 1 – 95|55
ADV – 20|15, Drag Rope, Bar Muscle-ups

Coach’s Note – Challenge yourself today with your pull-up variation. Where it’s an AMRAP you should have time to work with less assistance or butterfly pull-ups if capable

Extra Work
E2MOM12
2 Push Press
2 Push Jerk
2 Split Jerk
6 T2B
3 Bar Muscle Ups

*Work up to a heavy challenging weight

Member Spotlight – Garrett Stephenson!!
Garrett joined CFS in July of last summer. He hit the ground running, has been consistent with coming to classes and giving it 100% every time. Garrett immediately jumped on our weekly running group and has been a staple there every week since July whether is hot and humid or below 30 degrees he’s there. He pushes us all and takes the group shot after since he has the best selfie game in the business!

We really enjoy having Garrett as part of the community. His progress is a great example of how consistent hard work will pay off. In addition to class he’s always doing extra work to help his progress. We also appreciate his involvement in the community outside of the gym, along with participating in our weekly run club, you can find him signing up for extra activities which we’re big fans of! He makes an effort to make new members feel welcome and last but not least he has a fun and positive presence in class! Get to know Garrett more with his interview below

Profession: Project Specialist at Hewlett Packard Enterprise
What is your Favorite Part of Crossfit?
Being surrounded by fun and encouraging people who have the same fitness goals and mindset as you

How did you get involved in CrossFit and what was your first WOD/experience?
I first started CrossFit my senior year of college after my basketball season was cancelled due to Mr. Rona. I needed something to stay in shape that was also competitive and had a team like atmosphere. My first WOD experience included a high volume of DUBS. I scaled with singles. Less than a year later my max in a row is 60, so that’s pretty cool!
Mr. Rona = Covid

What are your hobbies outside of CrossFit?
Basketball, Skiing, IPA’s & Margaritas
What’s a “Fun Fact” about you?
My face is on several local banking billboards in Worcester MA
What’s one piece of advice you would give to anyone new to the gym/ CrossFit?
There is no pressure to lift the most weight. Nail the form down before adding heavy weight.

Warm Up
12 – 9 – 6
-Muscle Clean*
-Front Squat
-Push-Up**
-Good Mornings
*High Hang, Mid Hang, Floor
**Regular Push-Up, Diamond Push Up, Clapping Push-up where able

Mobility
Hamstring Rolling
Hamstring Stretching

Strength
EMOM12
Squat Clean
2 Reps
-High Hang (Pockets)
– Mid Hang (At Knee)

WOD
21 Hang Power Cleans 135|95
9 Thrusters
15 Hang Power Clenas
6 Thrusters
9 Hang Power Cleans
3 Thrusters

Level 3- 115|75
Level 2 – 95|55
Level 1 – 75|35
ADV – 155|105

Extra Work
EMOM20
1. 15/12 Cal Ski
2. 100ft Farmers Carry 106’s|70’s
3. 15/12 Cal Bike
4. 100ft Sandbag Hug Carry 150|100

Warm-Up
Coaches Choice

Mobility
Overhead Stretching

Strength
E2MOM12
Push-Press
1. 5 Reps
2. 5 Reps
3. 4 Reps
4. 3 Reps
5. 2 Reps
6. 1 Rep

WOD
3 Rounds
500m Row
100ft Goblet Lunge 2|1.5

Level 2 – 1.5|1
Level 1 – 0.75|0.5

Warm-up
Dynamic Warm-Up
-High Knees
-Butt Kickers
-Bear Crawl
-High Kicks
-Lunges
-Spiderman
-Broad Jump

Then

Partner Up!
Cone Game

Partner WOD
3 Mile Bike
100 sit-ups While Partner holds a Plank
200 Double Unders
60 Pull-ups While Partner Hangs from the Pull-up bar
1 mile Run
100 Air Squats While Partner Holds a Wall Sit

*Partition distance on Bike and Run (8 200s or 4 400s). Repetitions are split between partners.

L2 – 2.25 Mile Bike/80 Sit-Ups/40 Pull-Ups
ADV- 60 GHD Sit-ups, 100 Chest to Bar

Rainy/Cold Subs – 2K Ski/2K Row/Air Runner or Bike Again

Extra Work
E3MOM15
2 Power Clean
2 Hang Squat Clean
2 Squat Clean

Warm-Up
10-8-6
-Burps
-BB Good Morning
-Single Leg Deadlift
-Slow Mt. Climbers with hip opening

Then

With Long Band
2 Rounds
:30 Work/:15 Rest
-Side Steps
-Banded Kickback Right Side
-Banded Kickback Left Side
-Monster Walk

Mobility
Banded Hamstring Stretch
Banded Pigeon

Open WOD 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:

• Deadlifts
• Bar-facing burpees

♀ 155 lb
♂ 225 lb

Time cap: 10 minutes

L2 – 135/95
L1- 95/65

Open Scaled
♀ 95 lb, may step over bar on burpees
♂ 135 lb, may step over bar on burpees

Cash-Out/Skill Work
8:00 EMOM
Odd – 12/10 Calorie Bike, Run or Ski
Even – 50′ Handstand Walk*

*Substitute with Double KB overhead carry or Shoulder taps

If your shoulders are tired from the WOD then 15 Hollow Rocks on the even minute

ADV – 15/12 and 100′

Your score is reps you were able to maintain, if you did the WOD RX your score is 62 for guys and 60 for ladies

Extra Work
10:00 Ascending AMRAP
2 Strict Toes To Bar
2 Kipping Toes To Bar
100M Run
4 Strict Toes To Bar
4 Kipping Toes To Bar
200M Run
6 Strict Toes To Bar
6 Kipping Toes To Bar
300M Run
8 Strict Toes To Bar
8 Kipping Toes To Bar
400M Run

Toes to bar go up by 2, Run goes up 100M each round – Scale to strict knee raises or keep the number the same instead of adding each time

Score is total rounds+reps if you completed the round of 8 and the run your score would be 4

Classes are held in Southie Orange today. There is a CrossFit Level 1 Cert in Southie Green.

There will be no Open Gym at 5pm today. Open Gym before 8am and after 5pm will be held in the Southie Green Toaster. Open gym at all other times will be held in Orange.

Class takes preference and please be respectful. Thank you for your cooperation.

Warm Up
1:00 Work/:10 Rest & Rotate
-Bike – 75-80%
-Med Ball Front Squat w/Press Out
-Bike – 80-90%
-Muscle Snatch*
-Bike – 90-100%
-Shoulder Activators

*Rotate Through Positions – High Hang, Mid Hang, Floor

Mobility
Lat rolling
Lat Stretching

Strength
E2MOM12
Power Snatch
3 Reps

WOD
75|60 Calorie Bike
75 Wall Balls

E2MOM- 5 Strict Pull-ups

Subs:
Schwinn Bike = 105|90
Row = 90|70 cals
Air Runner =

Level 2 – 75|50
Level 1 – 65|35

Extra Work – Active Recovery
8 Rounds
Run 400m
Ski 400m

Coaches Note: This should take 30 minutes-ish. Short on Time? – cut down the rounds