Southie Invades the White Mountains

Oct 12th, 2017

Category: CrossFit

Southie Invades the White Mountains

Aimee

Hey Southie Squad! We had a few spots  open up for our White Mountains trip next weekend (Oct 20-22). The cost for the weekend is $150/person (kids are free), this includes lodging for the weekend and dinner Friday and Saturday night. I have provided the itinerary below, if you are interested in joining please email [email protected]

Friday
Check-in 4pm
6pm- Group Dinner at the House
8pm- Bonfire Bonding and Brews
Saturday
8am- Outdoor WOD- TBD 
8:45- Breakfast
10:00 Hike- Franconia State Park
https://www.alltrails.com/trail/us/new-hampshire/georgiana-and-harvard-falls-trail
12:30- Lunch
1:00- Both places are about a 30 minute drive
A.  Kid- Free Crew
      Bretton Woods Canopy Tour- This looks crazy and fun!!
      http://brettonwoods.com/activities/canopy_tour/overview
B. Kid Crew
     Halloween at Santas village
     http://www.santasvillage.com/public/seasons_and_events/events/halloween.cfm
C. Relax at the house walk around downtown
6:00- Dinner at The Black Mountain Burger Co.
8:00- Bonfire or Bars for the young folk
Sunday
9:00 WOD
10:00 Hike in Lincoln Woods
12:00- Lunch then Depart

Warm-up
EMOM 4
1. 60 Double Unders
2. 15 Burpees
3. 200m Run
4. 15 KB Swings
*Use this as an opportunity to test the reps/scaling option you plan to use in the warm up.

Accessory
3 Rounds
10 SL Deadlifts (5 each side)
4 Turkish Get-ups (2 each side)

WOD
EMOM 14
Odd – 60 Double Unders
Even- 15 Burpees

Level 3 – 40 Double unders/12 burpees
Level 2- 10 Burpees, 20 Double Unders (1.5,1)
Level 1 – 10/8 Calorie Row, 8 Burpees, 40 Singles

Rest 3 Minutes

EMOM14
Odd- 200m Run
Even – X Kettlebell Snatches

ADV = X = 7 each arm (2,1.5)
L3 = X = 6 (1.5, 1)
L2 = X = 5 @ (1.5,1); 150m
L1 = 15 kb Swings @ (1,0.75);100m

DISCUSSION 3 Comments

  1. Joel Carpenter 10/13/2017 at 3:32 pm

    EMOM 1: 100 singles, 15 burpees
    EMOM 2: ran the first 2 times then switched to 10 cal row for the remainder, 5 KB snatches at 1 pood

  2. Ryan Gould 10/13/2017 at 2:01 am

    EMOM 1: L3
    EMOM 2: 1.25 pd for 6x per arm

  3. Jason Barrow 10/13/2017 at 1:14 am

    EMOM1: Rx
    EMOM2: L3
    None missed