Grippedy Do Dah

Dec 21st, 2017

Category: CrossFit

Grippedy Do Dah

#TBT – Pat P & TJ @ CFNE Competitors Competition

Holiday Schedule
Saturday 12/23 – All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, 12pm Intro class. No Oly Class today.
Sunday 12/24 – Xmas Eve – 9am and 10am only. There will be no Endurance today.
Monday 12/25Merry Xmas! The only day of the year CrossFit Southie is closed. Enjoy your time with family and friends!

We will be running one box only all week Between Xmas and New Years for All Levels classes. Come on in and get your fitness on!
Tuesday 12/26 – All levels classes in Southie Green @ 11am, 12pm & 3pm. We will be Open for Open Gym 1-3.
Wed 12/27 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Thurs 12/28 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Friday 12/29 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Saturday 12/30 – No classes in orange. Normal Schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, Oly at 11am, noon intro.
Sunday 12/31New Year’s Eve – 9am, 10am and 11am. Endurance class is also still on today @ 10am.
Monday 1/1Happy New Year!!! All levels classes in Southie Green at 11am and noon.
Tuesday 1/2 – Normal Schedule

Warm-up
2 Rounds
10 Alt. Kettlebell Step Ups
10 Uneven Push Ups w/ Hand on Kettlebell (5 Per Side)
10 Push Press (5 Per Side)
10 Single Leg Kettlebell Deadlfits (5 Per Side)

Skill
Rope Climb

Accessory
4 x 5 Single Leg deadlifts on each leg w/ a weighted Barbell

Strength
Deadlift
5-5-5-5 Straight Sets

WOD
“Grippedy Do Dah”
4 Rope Climbs
20 Weighted Step-ups (1.5,1pd per hand)
10 Double KB Push-presses (1.5, 1pd)
3 Rope Climbs
18 Weighted Step-ups
10 Double KB Push-presses
2 Rope Climbs
16 Weighted Step-up
10 Double KB Push-presses
1 Rope Climb
14 Weighted Step-up
10 Double KB Push-presses

Level 2- 1, 0.75 2-2-1-1 Rope climbs
Level 1- 0.75,0.5, Sub pull to stands
ADV – hug a sandbag or stone at chest height (90/60)