Free WOD Day This Thursday!

Sep 24th, 2019

Category: CrossFit

Free WOD Day This Thursday!

MIKE – Pushing the Pace

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Thursday is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening this Thursday, September 26th! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun with Coach Dale!

Member Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm Up
Every 90 Seconds
1. Run 100M
Then AMRAP Rope Knees To Elbows

2. Row 150M
Then AMRAP Ring Support

3. Run 100M
Then AMRAP
Negative Push-Ups

4. Row 150
Then AMRAP Superman

Midline
Working in with a partner 1:1
2 Rounds
10 Challenging Ring Rows
10 Reverse Flies
10 Plank Rocks/Body
Saw
10 Knee Tucks
14 Alternating Ring to Elbow

WOD
3 Rounds
600m Run
4 Rope Climbs
750m Row
15 Ring Dips

Rest 2 Minutes

Level 2- 2 Rope Climbs, 10 Dips
Level 1- 12 Push-ups, 2-10 ft climbs or 4 pull to stands
ADV- Short Rope, 5 Ring muscle-ups + 10 Ring Dips

Extra Work
10-8-6-4-2
SandBag Over Shoulder* 140|90
*100ft Hug Carry on the dashes