Fundamentals Special! & Benchmark WOD: “Filthy Fifty”


Fundamentals is BACK in January!
Start the new year off with our Fundamentals program!! We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the CrossFit Southie Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. Through eight 60-minute sessions, we will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!
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:45 on/:15 off
1. Lateral Up & Overs
2. Jump Rope
3. Kettlebell Swings
4. Wallballs
5. Burpees

WOD (35 minute hard cap)
“Filthy Fifty”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (supermans)
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders

Level 2 – Dirty 30 – 30 Reps each
Level 1 – Terrible 20 – 20 reps each

Scores/Comments from “Filthy Fifty” on 12/3/2015
Scores/Comments from “Filthy Fifty” on 4/9/2015

Post WOD Mobility
Calves & Lats- Rolling and stretching

Extra Work
Seated Strict Press
L Pull Up

Conditioning/Bootcamp (6:30AM in Southie Green/4:45PM in Southie Orange)
90s Work: 30s Rest and Rotate
3 Rounds

  1. Run (Air Runner for Bootcamp)
  2. Double Unders
  3. Bike
  4. Burpees
  5. Row

Rest 2:00