Fuel Bar & Showdown T’s & Research Study

Nov 26th, 2018

Category: CrossFit

Fuel Bar & Showdown T’s & Research Study

Foxy

RX Bars now in the fuel bar = $3

Did you know you can make fuel bar purchases by writing down your orders on the order sheet at the desk located next to the fridge?  All orders are charged to members accounts so no cash is required.  Pick up your pre/post WOD fuel today.

Showdown T-shirts & Tanks for sale – $10 – get ’em while they last!

Warm-up
2 Rounds
:45 on/:15 off
Plate Hops*
Plate Ground to Overhead
Burpees onto Plate
Good Mornings with Plate

Mobility
Adductors
Lower Back

Strength
EMOM10
2 Power Snatches
Climb in weight.

WOD
4 Rounds
15 Deadlifts (225,155)
15 Bar Facing Burpees

Level 2- 185,125
Level 1- 155, 105, 10 Reps

Coaches Note – WOOF! Put your head down and do work but be sure to set that back off the floor and maintain good positioning throughout the deadlifts.

Extra Work
6 Rounds
90s on: 60s off
15/12 Cals Bike
AMRAP C2B

Conditioning & Bootcamp
6:30AM in Southie Green/4:45PM in Southie Orange

Every 3 Minutes for 30 Minutes
250m Row
Then

  1. X Double Unders
  2. X Distance Bike
  3. X Burpees

DISCUSSION 6 Comments

  1. Ryan Gould 11/27/2018 at 2:51 am

    Hang PC: 175×2

    WOD: 10:43 Rx

    Thomas turning on the jets on the last rd of burpees had me gassing trying to keep up. He won

  2. Ben 11/27/2018 at 2:18 am

    Snatch: 135 – 195#
    WOD: 7:58 Rx
    Extra: 35 – sub 15 Cals on Assault Runner

  3. Trevor 11/27/2018 at 1:21 am

    Pre Class
    Sq Clean 7×3 @175

    Snatch 115-145

    WOD: 7:18 Rx

  4. Ben 11/27/2018 at 12:41 am

    Snatch: 135-195#
    WOD: 7:58 Rx
    Extra: 35 on assault runner

  5. Chad 11/27/2018 at 12:33 am

    Snatch: up to 195
    WOD: 11:03 at 205#

  6. Sean Flannery 11/26/2018 at 1:52 pm

    Strength: 135-175#
    WOD: 8:01 Rx
    Extra: 70