Aug 2nd, 2013

Category: CrossFit


Leary- Call In Case Of Flood

Leary- Call In Case Of Flood

Reminder: Crossfit Southie 5k takes place tomorrow starting at 10am. We are trying to get an idea of how many people to expect. If you plan on being here Saturday morning please click here to register. The gym opens at 8am and you are encouraged to get here early to stretch, roll and prepare. Once we jog over to the start line we’ll be kicking off shortly so be ready! Open gym is available from 11:30-3pm. Intro class as as scheduled.

Every Minute on the Minute for 10 minutes
3 Heavy Deadlifts

10 minute AMRAP
10 Hand-release Push-ups
10 Wallballs

ADV- 5 Handstand Push-ups

DISCUSSION 12 Comments

  1. Kendra 08/03/2013 at 5:43 pm

    deceptively hard AMRAP. 14# WB, Handstand pushups (started with 2 red bands, then blue top/red backpack). 6+2
    Half way through I realized the handstand pushups were killing my traps, so switched to more assistance. good to work on those though.

  2. Jenna Lamy 08/03/2013 at 1:17 am

    WOD 1 – Deadlist: worked up to 145#
    WOD 2 – 5 + 10. I started with Rx hand-release push-ups but had to switch to knees. Felt good though.

  3. sammy belton 08/03/2013 at 1:14 am

    This was a tough one. I don’t know my 1RM so it was tough to pick a starting weight. My form still needs work so starting too light was probably a good idea.

    WOD 4+1 blue ball

    I don’t think I’m crazy enough to attempt the 5K tomorrow…

  4. Mike Brown 08/03/2013 at 1:01 am

    7 ROUNDS at 315 lbs
    3 ROUNDS at 375 lbs

    talk about a shoulder swell…

    5 rounds with deficit HSPU’s on 25lb plates did sets of 3 for 3 sets then in the 4th set was struggling so moved on to HRPU’s and struggled with those. My shoulders were on fire.

    won’t make the 5k tomorrow : (

    but hopefully can make open gym ; )

  5. Manny Rodriguez 08/03/2013 at 12:25 am

    DL 295 lbs
    8rds + 5 adv

  6. Tom Kuchenreuther 08/02/2013 at 1:18 pm

    #245×5, #275×5
    7+1 ADV

  7. Jason 08/02/2013 at 11:57 am

    275#. 7+19 (1st 2 rounds ADV then realized how dumb that was for me).

  8. papa schurk 08/02/2013 at 3:09 am

    define “heavy deadlift” please

    • Mike Brown 08/02/2013 at 3:30 am

      90% of your 3 rep max

      • JBo 08/02/2013 at 10:45 am

        Sounds about right. Last time we did this, I did the first 3 sets at 86% of my 1-rep max and the final 7 sets at 93% of my 1-rep max and I was seriously beat by the end! I’m off to Montreal for a long weekend, but kill it today/tonight, my friends!

    • papa schurk 08/03/2013 at 12:29 am

      ok, so i did all 10 @ 275# which is about 50# below 90% of my 3 rep max, thought it was gonna be a little over ambitious, but it turned out to be good.
      wod 5+5 who’d thunk the freaking push ups would be the killer today!!!

  9. EmPorter 08/02/2013 at 2:08 am

    gosh i miss you all!
    Will be dropping in to run this thing on Saturday on my way from the cape to maine!
    can’t wait to be back for good