CrossFitWOD

Let It Ride

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Mel Crushing That Sled Push

Warm-up
1:00 on/:20 Rest & Rotate
– Row for Cals
– Romanian Deadlifts
– Double Jump Burpee Lateral Hops*
– Hang Muscle Cleans

*Perform a burpee next to the barbell, then hop over the barbell and back. Burpee is always performed on the same side of the bar.

Mobility
Barbell Forearm Mash

Strength
E2MOM10
Deadlift- 3 Reps 75-80%
Controlled Negative

WOD
3 Rounds with Increasing Weight
50/40 Calorie Row
20 Burpee Lateral Jumps
15 Hang Power Cleans
Rest 2 Minutes

Rx: 135/95, 155/105, 185/115

Level 3- 135,95 +10/5lbs
Level 2- 115,75  +10/5lbs
Level 1 – 95,45

Extra Work
Every 3:00 for 15:00
15/12 Calorie Bike
1:00 Sand Bag Hug Hold
*Scale bag as necessary, you should have :40 – 1:00 Rest before the next round




Banana Split

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Chris

Warm Up
Dynamic Warm Up

Then grab medballs
2 Rounds
:30 on/:10 off
1. Plank w/ Forearm Circles on Medball
2. Medball Plank ups
3. Leg Lifts over Medball
4. Kneeling Cross Chops*

*Do kneeling cross chops one way the first round, then switch for the second round

Mobility & Accessory
-Thoracic Rolling w/ Peanut
-Bandy pull-aparts 3×15

Strength
EMOM 10
Split Jerk
Mins 1-4: 2 Reps @ 80-90%
Mins 5-10: 1 Rep @ 90-102%

WOD
10 Minute AMRAP
7 Shoulder to Overhead (135,95)
14 Wallballs (20/14)

Level 2- 115,75
Level 1- 95,45

Extra Work
45/30 Cal Ski
30 Burpee Box Jump Over
15 Stone over Shoulder (140/90)

Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)

In 5 Minutes complete
800m Run

Then
Tabata Interval 20s work:10s rest x 8
Rest 1 Minute between exercises
Row
Bike
Double Unders
Ski

Then
In 5 Minutes complete
800m Run

*The numbers below should reflect what the lowest number of reps/cals you should be aiming for, for all 8 or 16 intervals.




Grip Crusher

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Will

Benchmark/Strength Schedule – Click Here

Warm-up
In 3 minutes
Run 400m
AMRAP Russian Swings
Rest 1 minute
In 3 minutes
Run 400m
AMRAP Goblet Squats

ADV – SA KB OHS

Strength
EMOM10
3 Box Squats

WOD
100 Kettlebell Swings for Time (2,1.5)
E3MOM
400m Run
*Workout starts with the run

Level 2- (1.5,1) 300m Run
Level 1- (1,0.75) 200m Run

CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance Sprint WOD
14 minutes each station
2 Min rest between stations

RUN

AMRAP (Both athletes work at the same time).
200m Run
10 Burpees
0:40 Rest

BIKE
Cals Buy In (One athlete works at a time. Partition calories anyway)
100 M/M
70 F/F
85 M/F

Then
AMRAP (One athlete works at a time. Follow the leader style at each movement).
40 Double Unders
20 Curtsy Lunges (total)
10 KB SDHP (53/35)

ROW
One partner works at a time and completes all four movements.
100m Row Sprint
5 Pushups
10 Air Squats
15 AB Mat Sit-ups

At Home WOD
3 Rounds
33 Burpees
33 Jumping Squats
33 Hollow Rocks

then

World’s Greatest Stretch – 5:00 Total




Saturday Springtime Sleddin’ (No babysitting today)

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Saturday Fun

Reminder: there is NO babysitting today. Thank you!

Dorchester Day 5K!
Head out for some functional fitness with a local 5K! The Project DEEP & Blarney Stone Dorchester Day 5K is happening this Sunday! Each registration includes a wristband for the post-race BBQ at the Blarney Stone! Additional wristbands & merchandise are available for purchase on race day. Registration opens onsite at 11AM and The Race begins at 12PM. Additional race details can be found below!

The race will benefit Project D.E.E.P. which is a 501(c)(3) nonprofit educational program, which operates through collaborations with Boston Centers for Youth & Families and Mayor Martin J. Walsh, and charitable institutions like the Boston Foundation. For more information on the race and Project D.E.E.P. click HERE

Warm-up
In Teams of 3
5 Minutes Max Cal on Ski Erg or Rower
*1 Partner is always working on Ski Erg or Rower. Partner 2 is performing burpees pull ups.
Partner 3 is holding a plank. Rotate as desired.

ADV – Hollow Hold or L-Sit Pull up Hang

Mobility
Quad Mash
Calf Mash

WOD
In Teams of 3:
100 Power Snatches (95,65)
100 Burpee Pull-ups
100 Cal Ski Erg or Row

After completing the snatches, burpee pull ups & ski/row, complete:
800m Sled Push as a Team (3×45#/2×45#)

*2 people can work at a time on the first part of the workout, but they need to be on different exercises. For example – One person does 10 calories on the ski erg/rower while partner 2 does 10 burpee pull-ups and partner 3 rests.

*For the sled push, perform 2x400m. Take turns pushing, or two people can work together to push at the same time.

Level 2- (75,55) 2×45#/1×45# Sled
Level 1- (65,35) 70 Reps, 1×45#, 1×25# Sled

Extra Work
5 Clean & Jerks 185/125
4 Clean & Jerks 205/145
3 Clean & Jerks 225/155
2 Clean & Jerks 245/175
1 Clean & Jerks 265/185
Rest 5 Minutes & Repeat




June Bootcamp & Cornhole Tournament

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Michael In the Middle of Benchmark WOD: “Annie

Parking Update today -Paving has been rescheduled to today, parking will not be available in our lot from 730am-4.  Please park on the street or in Peter Welches lot.  Thank you!

June Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Ready to spring back into a steady fitness routine?!! We’ve got you covered with our June Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Liams’ Cornhole Tournament to benefit MS

10th Annual Cornhole Tournament to benefit MS hosted by our very own Colm Kennedy
Location – Carson Place 180 Mt. Vernon Street, Dorchester, MA – next to Carson beach
Time – 12PM Saturday – June 1st

Warm-up
Partner Up –
Partner A – .5 mile bike
B – Barbell Front Squat with 2 second pause in the bottom
switch
A -.5 mile Bike
B- Muscle Clean
switch
A -.5 Mile Bike
B – Thruster
Switch

Mobility
IT Band Rolling
Couch Stretch

Strength
EMOM10
1 Front Squat Starting at 85% and building from there

WOD
20 Squat Cleans (115, 75)
1.5 Mile Bike
20 Thrusters

Level 2- (95,55)
Level 1- (65,35), 20 Reps, Step-ups
ADV – (135/95)

• If there are more bikes than people start a second heat 5 minutes in.

Run Sub – 800m
Ski Sub – 800m
Row Sub – 1000m

Extra Work
3 Rounds
10 Sand Bag Over Shoulder (140/90)
7/5 Bar Muscle Ups
50’ Sand Bag Hug Carry

Scale bag as necessary, use bands for Bar Mups or sub C2B Pull Ups




FREE WOD DAY!

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#TBT -3,2,1 GO! Mid Summer 2016

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!

Med Ball Fun with Coach Dale!

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.

Liams’ Cornhole Tournament to benefit MS

10th Annual Cornhole Tournament to benefit MS hosted by our very own Colm Kennedy
Location – Carson Place 180 Mt. Vernon Street, Dorchester, MA – next to Carson beach
Time – 12PM Saturday – June 1st

Warm Up
Parking lot Cone Agility
-side shuffles
-5-10-5
-linear W sprint
-lateral W slide
-suicides
-etc..

WOD
For 20 Minutes
0-6 Minutes Row For Calories

At 6:00 Complete
50-40-30
Push-ups
Sit-ups
KB Lunges (1.5/1)

• 200m Run together as a team after each Set

In any remaining time AMRAP Calories on the rower

Level 2 – (1,0.75)
Level 1 – (0.75,0.5)

ADV- (50 Push-ups-40 Ring Dips-30 Handstand Push-ups)/GHD Sit-ups/ Double KB front rack lunges

Conditioning 4:45PM in Southie Orange
For Time
70/60 Calorie Row
50/40 Calorie Bike
40 Burpees Over the Rower
40/30 Calorie Ski Erg

E5MOM
X Distance Run




IGN+ITE Begins Next Week!

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Name a More Iconic Duo – We’ll Wait…

IGN+ITE Integrated Group Nutrition & Interval Training Experience Ignite the fire within. Achieve results.

***Special Introductory Pricing: $200 for 8 Weeks!*** IGN+ITE is a comprehensive fitness experience combining movement, nutrition, and lifestyle to drive real, sustainable results. This program goes beyond the gym to help you navigate the other twenty-three hours of your day and form long-lasting, healthy habits. By pairing high-intensity interval training with nutrition guidance and accountability, IGN+ITE will transform your outlook on fitness and help you reach your individual goals. This is an 8-week program that meets twice a week on Tuesdays & Thursdays at 5:30AM. Each 60-minute class will include nutrition education & guidance and a high-intensity interval workout.

The 45-minute workout uses bikes, rowers, dumbbells, kettlebells and simple bodyweight exercises to deliver a full-body workout. The interval-based workout will vary every day. This class is accessible for all levels; no prior fitness experience needed.

Beyond the workout, each class will offer nutrition and lifestyle guidance. We will cover topics such as eating for fat loss, optimizing post-workout recovery, easy meal planning and more. Baseline measurements and photos will be taken every two weeks to monitor progress. Coaches will offer support and advice based on your daily food logs to help you meet your individual goals.

Ignite the fire within; achieve real results! June session kicks off on Tuesday 6/4/19

Click Here to Sign Up!

Warm-up
45s on 15s off of each of the following…
-Jump Rope on coaches command
-Barbell Jump Shrug High Pull
-PVC Pass Throughs

-Coaches command into Double Unders
– Barbell Muscle Snatch
-PVC Pass throughs in the bottom of the squat

-Double Unders
-Drop Snatch
-PVC around the worlds

Mobility
Pigeon Stretch Calf Stretching

Strength
E2MOM14 Squat Snatch – 3 Reps @ 80-85%

WOD – 15 Minute Cap
2019 Master’s Qualifier #1
3 rounds 15 Deadlifts (225,155)
35 Overhead Squats (75,55)
90 Double-unders

Level 2- (185,115), (65,45) 45 Double Unders
Level 1- (135,95) (55,35) 20 OHS Reps, 120 Single Unders

Brian Campbell – 8:56Rx

Coaches Tip: The OHS should be light, moveable and no more than 3 quick sets. You can always cut down the reps/weight or scale to a front squat if you have Overhead issues.

Extra Work
3 Rounds
500M Ski Erg
400M Run
2:00 Rest




Free Movement & Mobility Screenings

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Jenny

1-on-1 Movement & Mobility Screenings: Wednesday Nights!
Our daily activities – work, sport and life – cause each of us to move differently. In a world where we frequently sit for long periods of times and produce repetitive movements each day, we are often left with muscular imbalances and mobility limitations. These imbalances and limitations can lead to poor movement mechanics, muscular pain and possible injury.

The first step to correcting these imbalances or limitations is identifying them… and we are here to help! We are excited to be offering one-on-one movement and mobility screenings, free to all of our members. These screenings will not only help you identify any movement or mobility issues you may have, but also provide you with the tools you can use to help correct them.

Coach Matt

Coach Matt Martinez will be conducting these one-on-one screenings on Wednesday evenings from 6-7pm. Matt has extensive knowledge on human movement with a BS in Rehabilitative Science and a Doctorate of Physical Therapy. He’s also a top-tier CrossFit athlete… so he understands! Matt also coaches a mobility class that is free and open to all members every Wednesday at 7pm. We highly recommend everyone attend this class whenever possible.

To schedule your 1-on-1 assessment, click here.

Warm-up
Partner up –
A – 40/30 Cal Row
B – Amrap with the sliders
10 push up to knee tuck
20 mtn climbers
10 hamstring curls
Switch

Mobility
Thoracic Rolling
Shoulder Stretching

Strength
EMOM10
Strict Press
2 Reps @85%

WOD
40/30 Calorie Row
10 Shoulder to Overhead (155, 105)
30 Chest to Bar Pull-ups
10 Shoulder to Overhead
40/30 Calorie Row

Level 3- 135,95
Level 2- 115,75
Level 1 – 95,45
ADV – 185/125

Extra Work
40 T2b
75’ HS Walk
40 GHD Sit-Ups
75’ HS Walk

ADV – Sub up and back over the HS ramp for each HS Walk. Complete 2 Rounds with 5 min rest inbetween.




Memorial Day: Benchmark WOD: “Whitten”

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Mete

Schedule Update…
Today – Memorial Day – All Levels classes @ 9am and 10am only.

Warm-up
5 -10 min Dynamic Warm-up with a few short runs 100m runs mixed in.
Ex – start at far end of southie Green – buttkickers to garage door – run to 100m line and back – reverse butt kickers on the way back in.
-lateral high knees
-lunges
-lateral push up walk every 3 steps or burpee broad jumps –
-duck walk/crab walk
etc…

WOD
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2/1.5
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

Level 3- 4 rounds
Level 2- 11 reps for each movement
Level 1- 3 rounds, 11 reps for each movement

Results/Comments 5/28/18

Extra Work
Power Clean
25 reps @ 185/125

Rest 3 mins

20 reps @ 205/145

Rest 3 mins

15 reps @ 225/155

Scale to: 155/105;185/125;205/145

Each rounds should be in the 2- 5 minute range.




21-15-9… Damn You Fine!

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Bill Fox

Benchmark/Strength Schedule – Click Here

Schedule Update…
Today – Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only.

Warm-up
2 Rounds
45s on 15s rest & rotate
Squat Jumps
Barbell Upright Rows
Ring support

Strength
Power Clean
2-2-2-2-2

WOD
21-15-9
Hang Power Clean (135,95)
Ring Dip

Level 2- (115,75)
Level 1- (95.55), Push-up
ADV – (155/105), Strict Dips

At Home WOD
ASCENDING AMRAP: 8
4 Burpees
4 Jumping Squats
4 Jack Knives
8,8,8,12,12,12,16,16,16,…. etc

then

Downward Dog – 2:00 Total
Foam Roll Mid Back – 3:00 Total