Southie Spotlight – October Achievements! & Filthy 150 in the house tonight at 6pm!

Nov 5th, 2019

Category: CrossFit

Southie Spotlight – October Achievements! & Filthy 150 in the house tonight at 6pm!

Ranjith – K2C, Stand, Step!

20.5 Open Workout Live Announcement in Boston- GET TICKETS TONIGHT @ 6PM!
Do you want to be at the 20.5 Open Announcement and watch Pat Vellnar and Annie Thorisdottior throwdown on the workout just moments after it’s announced? Filthy 150 , the Irish Sanctional that our own Brendan Caslin is competing at, is hosting the 20.5 Live Announcement at Reebok HQ in the Seaport on Thursday night. And we have a chance for you to be there!

The Filthy 150 crew will be here TONIGHT during the 6pm class. They will be bringing the 2019 Irish National Champions to take class with us (and maybe two other special guests…?!?) and they will be giving out tickets to the Live Open announcement. Reebok will also be here with Nano 9s to try on. So, if you’d like to go to the 20.5 Live Announcement (or just want to work out with some Irish Games athletes), be sure to be at the 6pm class!

October Achievements!
Congratulations on another month of hard work in the books! Great job this month squad, looking forward to anther great month of goal crushing with all of you! Scroll down to see your October Achievements and our updated “Fight Gone Bad” and Clean & Jerk leaderboards! If there’s a PR that we missed please let us know!

Warm-up
Run 1 Loop
Then
10 Push Up to Downward Dog
Then
½ Tabata Double Unders
Immediately into
½ Tabata Bottom to Bottom Air Squats

Mobility
Quad Rolling & Couch Stretch

WOD
600m Run
60 Double Unders
9 Overhead Squats 135|95
600m Run
60 Double Unders
15 Front Squats 135|95
600m Run
60 Double Unders
21 Back Squats 135|95

Level 2- 115|75, 30 Double Unders
Level 1- 95|45, 120 Sinlges
ADV- 155|105

RAINY DAY SUBS-
750M Row
1.1 Mile Bike

 

Extra Work
High Hang Squat Snatch
4X3 @ 80%