Farm Strong

Dec 23rd, 2018

Category: CrossFit

Farm Strong

Ries – Handles Every Task

Holiday Schedule Update
Sunday 12/23– All Levels classes at 9AM & 10AM only. No Endurance Class.
Monday 12/24 (Christmas Eve!)- All Levels Classes in Southie Green at 5:30AM, 6:30AM, 9AM, 11AM, & 12PM. No morning classes in Southie Orange; no bootcamp class. Box closes at 1pm.
Tuesday 12/25– Merry Christmas! The only day of the year CrossFit Southie is closed. Enjoy your time with family & friends.
Wednesday 12/26– All Levels Classes in Southie Green at 11AM, 12PM & 3PM. Open Gym 1-3PM.

We will be running classes in one box only all week between Christmas & New Years for All Levels classes. Come on in and get your fitness on!

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
2 Rounds
Partner Up!
P1- 20/15 Calorie Bike
P2- Double Kettlebell Hold*
*Rd 1- Farmer’s Hold
Rd 2- Front Rack
ADV- Rd 1 – Front Rack Rd – 2 – OH Hold

Strength
Farmer’s Carry – #TB – TJ/Retta Farmer Carry Demo Vid
6 x 50 ft

WOD
3 Rounds
20/15 Calorie Bike
20 Pull-ups

Level 2- 15 Pull-ups
Level 1- 15/12 Calories, 10 Pull-ups or 20 Ring Rows

At Home WOD
1:00 – Hollow Hold
2:00 – Max Hand Release Push Ups
3:00 – Air Squats
2:00 – Plank Up + Shoulder Tap
1:00 – Superman Hold

DISCUSSION 1 Comments

  1. Sean Flannery 12/24/2018 at 9:49 pm

    Strength: 391# w/trap bar
    WOD: 6:26 Rx