Extra Work – CFS


Going forward, we will be taking a different approach with our competitor programming. We want the programming to be all inclusive and align with general classes as much as possible while providing avenues for everyone in the gym to put in EXTRA WORK outside of classes to get better.

Instead of having a different program altogether, we will be adding in EXTRA WORK. Class WODs may have more challenging options for Advanced athletes but the general WOD layout will remain the same for both competitors and general CrossFit. As much or as little EXTRA WORK can be done as each athlete desires and/or is capable of given their specific goals and lifestyle.

Our main goal in doing so is to stay cohesive as a community, while providing an opportunity to everyone to put in EXTRA WORK to get better on their own time/schedule.

There is often a class WOD once per week that is light weight and conditioning in nature. When done alone that can be considered an active rest day for athletes who are used to tolerating a high volume.

Athletes that are responsible enough to put in EXTRA WORK before the start of the WOD and also are able to start the general class WOD are welcome to do so.

Please note this does not mean lying around on a foam roller for 30 mins and then jumping in for class WOD. An appropriate warm up will be required by all athletes and a Coach may use their own discretion in allowing an athlete to jump in to class.

This also means respecting the class and not being loud and obnoxious with slamming of weights during this time.

Additionally, this time also will not be lead or coached always but coaches will check in. If this is something that you struggle with you should stick to the full general class warm up and preform any EXTRA WORK after class.

EXTRA WORK will be written out on the floater board at the beginning of each week. Extra work will consists of Strength, Gymnastics and Conditioning work. Please choose wisely and be sure to address your weaknesses whenever possible.

Partner up
P1 – 9 burpees
P2 – Pass throughs
P1- 12 step ups
P2- Jackknives with PVC
P1- 15 box jumps
P2- Flagpole stretch with PVC


WOD 1 (12 minute Cap)
50 Wallballs (20, 14)
Then 2 Rounds:
15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Snatches (50, 35)

Intermediate – (35, 20)
Level 1- (25,15)
Advanced- 1st round Squat snatches (30,20lb medball)

Rest 10 Minutes

WOD 2 & 3
“Ninja Warrior”
In 4 minutes, complete:
3 Rounds
10 Chest to Bar Pull Ups
5 Front Squats (155, 105)
In the remaining time 5 Bar Mups/5 Front Squats

Intermediate-10 Chin Over Bar Pull Ups/5 Front Squats- Then AMRAP-5 C2B/5 Front Squats (115, 75)
Level 1 – (95, 45)
ADV- 5 Bar Muscle-ups/5 Front Squats (205,135)

Rest 2 Minutes

“Second Wind”
In 4 Minutes:
125 Double Unders
10 Shoulder to Overhead
Then AMRAP Toes to Bar

ADV – 205,135
Rx – 155,105
Intermediate – 115,75, Single Unders, AMRAP AbMat Sit Ups

Squat Clean and Jerk


  • Joel Carpenter

    11/14/2017 @ 3:42 pm

    WOD 1 Slay: 7:39 (14#, 25# db) 50 wall walls is just about the worst buy in I can imagine.
    WOD 2 Ninja Warrior: 3 + 0 (C2B, 115#, BMups) Got to the rig with 30 seconds left and failed the bar MUPs
    WOD 3 Second Wind: 18 T2B (250 singles, 115#)

  • Jason Barrow

    11/14/2017 @ 2:02 am

    Yesterday was good practice for the real Southie Showdown tonight, head to head vs Jill. Got more mups than yesterday too.

    11/12/17: 5:59 Rx
    11/13/17: 6:20 Rx

    Ninja Warrior:
    11/12/17: 3+3 Rx
    11/13/17: 3+5 Rx
    Second Wind:
    11/12/17: 21 T2B
    11/13/17: 15 T2B

  • Kurt

    11/14/2017 @ 1:50 am

    1: 7:22 Rx
    2: 4 rds w/ regular pull-ups and 135#
    3: 15 T2B (135# S2O)

  • Sean Flannery

    11/13/2017 @ 8:52 pm

    WOD 2+3 (Adv)

  • Sean Flannery

    11/13/2017 @ 8:52 pm

    WOD 1: 8:04 Rx
    WOD 2: 2 Rds + 10
    WOD 3: 21
    Extra: 205-235#

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