Bam! Kick it up a notch

Oct 14th, 2011

Category: CrossFit

Bam! Kick it up a notch

Pete working on his rope climbs

Most recently I have seen a number of members coming early to warm up, staying after class to work on weaknesses,and stepping out of their comfort zone and pushing their limits. Those actions demonstrate dedication and surely do not go unnoticed.We’ve seen Ryan working on his double unders outside in the dark. Witnessed Bill stepping up with just red bands for HSPUs and crushing it. Kat is no stranger to coming in for open gym to hit a WOD she missed earlier in the week. Those examples and many more are the reasons that make CFSouthie so great. Everyone works hard and puts in the extra effort.

30 min AMRAP
5 Deadlifts (275,185)
13 Push ups
9 Box jumps (24,20)

L3 – (225,135)
L2 – (185,115)
L1 – (155,95); (20,12)

10 minute mandatory post WOD stretch.


  1. Gambee 10/15/2011 at 1:17 pm

    WOD: 16 +21 Rx

  2. Sean 10/15/2011 at 12:13 am

    WOD: 15+4 rx

    Spending some quality time with the roller tonight.

  3. Lil John 10/15/2011 at 12:06 am

    Striking WOD “Ollie”

    12:02 RX – James RX weight for the OHS was 95# and 20# MB.

    Sarah and Jaime killed it, and I learned don’t get either of them MAD!!!

    Maze – thanks for another great Striking class!!

  4. James S. 10/14/2011 at 11:48 pm

    Jaime – thanks for posting the the striking wod….

  5. Andrea 10/14/2011 at 10:47 pm

    30 AMRAP’s are nooo fun…17+1 RX for McGee

  6. sarahp 10/14/2011 at 10:47 pm

    striking WOD as described above, 10:50rx

    jamie! you are an animal…but she’s right, don’t get me mad!

    darin – THANK YOU for that link on the scale, your timing is impeccable.

  7. jaime 10/14/2011 at 10:25 pm

    2 Hero Wods in 1 Day!
    13 Rounds rx

    Striking wod “Ollie” (named after a marine friend of Coach Maze that he made up in his honor)
    400m med ball run 14#
    10 med ball burpee slams
    10 1,2,1,2, striking combo
    20 OH squats 75#
    10 med ball burpee slams
    10 1,2,1,2, striking combo
    400m med ball run 14
    9:36 Rx
    Thanks to Sarah P for being a sick partner! Don’t get this girl mad! 🙂

  8. James S 10/14/2011 at 9:32 pm

    Maze – Is there anyway to make up the striking class (or atleast the Striking WOD)?

  9. DBibeau 10/14/2011 at 8:54 pm

    todays WOD was hard!! 1 box jump short of 11- L3 and I am feeling it. Great post WOD stretch, thanks Amy

    Also my friend who goes to CFNE sent me this link I thought it was kind of cool seeing I thought the Southie mobile ran over my puppy 😉 after the Paleo challenge

  10. Lexi 10/14/2011 at 7:42 pm

    Bunch of Southie peeps in this Garage Games vid:

  11. Boyson 10/14/2011 at 6:24 pm

    F’in A right retta….CANI (Constant And Neverending Improvement)

    Great video to go with this post and to get your mind right! Boom Bam Boom!

  12. Joe 10/14/2011 at 4:22 pm

    Sweet time domain today: 13 rounds @ L3.

  13. Bish 10/14/2011 at 12:12 am

    WOD looks bananas!!!! Amped!