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, March 28th! 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!
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
Run 1 Loop
Then 2 Rounds
20 Lateral Up & Overs
20 Box Crunches
Strength
EMOM10
2 Box Squats
Rest 5 Minutes
EMOM6
10 Bulgarian Split squats
L Side- Odd
R Side- Even
WOD
21-15-9
Box Jump Overs
Thrusters (115,75)
Toes to Bar
Level 2- (95,55)
Level 1- (75,45)
Extra Work
4 Rounds
AMRAP 3
20/15 Cals Bike
Muscle Ups in the remaining time
Rest 2 mins
Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
Partner Conditioning
For time:
At 00:00 For Time
2000m Row
300 Double Unders (600 singles)
-Both Partners can work at once
For time:
At 12:00
1 Mile Run
60 Calorie Ski
-Both partners work at once
For time:
At 24:00
3 Mile Bike
60 Burpees
-Both partners work at once
*Completing the Row, Run, and Bike is where most of your energy should be going. When you are “resting” you have a different task- double unders, burpees, and ski. While you want to work hard, it shouldn’t be to the sprint effort as you will be doing on the row, bike and run.