For a Good Time Call 21-15-9 – CFS

May 2nd, 2017

Category: CrossFit

For a Good Time Call 21-15-9 – CFS

Christina

50% Off at Reebok HQ Store for CFS Members!
Reebok is giving CrossFit Southie members an exclusive opportunity to head to their store at Reebok HQ in Canton. MA to shop and receive 50% off their entire purchase! This is a great opportunity to stock up on all of your gear needs at a discounted price. CFS members are invited to shop May 8th – May 12th. Store hours are below:
Monday, Wednesday, Friday, 9am – 6pm
Tuesday & Thursday, 9am – 7pm
In order to enter the Reebok campus and store, you’ll need the CrossFit Southie shop pass. You can either print the pass, or download it from our page and show it on your phone. Happy Shopping!

REMINDER: Southie Skills Lab TONIGHT @ 7pm!
Tonight we will focus on the pistol! Get those legs ready!

Warm-up
6 min AMRAP
5 Strict C2B Pull Ups
5 Kip Swings
10 Air Squats
1 Suicide

ADV- 10 Strict C2B
L2 – 5 Strict Chin over bar
L1 – Ring Rows

Then
2 Rounds w/ Band
10 Bandy Side Steps each way
10 Bandy Kick Backs per leg
10 Bandy Pull aparts

Strength
Front Squat
3-2-1-1-1

WOD
21-15-9
Power Cleans (115,75)
Thrusters
Chest to Bar Pull-ups

Level 2- (95,55)
Level 1- (75,45); 15-12-9

DISCUSSION 8 Comments

  1. Joel Carpenter 05/03/2017 at 1:27 pm

    Front Squat: 215 (failed 220 twice) ELBOWS UP JOEL STRIKES AGAIN

    WOD: 13:58 w/ 75# and c2b and RX reps

  2. Ryan Gould 05/03/2017 at 1:02 pm

    FS: 215×1
    WOD: 12:51 at 75#
    Post car accident WOD. Keeping it light today

  3. Jason Barrow 05/03/2017 at 12:40 am

    Front Squat: 215#
    WOD: 14:35 Rx
    Too much sauce.

  4. biscoe 05/03/2017 at 12:39 am

    front squat: 295, 315, 345, 365
    wod: 11:06

  5. Trevor 05/03/2017 at 12:26 am

    Squat sets from floor: 155-195

    WOD: 10:21 L2

  6. Brian Campbell 05/02/2017 at 9:12 pm

    1.) 225,275,295,315,340
    2.) 9:08 Rx

  7. Cash 05/02/2017 at 7:28 pm

    FS- 165
    WOD- 12:16, 65#, 10-9-8 on CTB

  8. Eddy 05/02/2017 at 11:39 am

    FS: 245
    WOD: 11:59 @115 and V-ups instead of C2B