Gym is Open, MLK always worked out on his Birthday- CFS

Jan 16th, 2017

Category: CrossFit

Gym is Open, MLK always worked out on his Birthday- CFS

Kevin - L Sit Ninja

Kevin – L Sit Ninja

Reduced schedule today with All Levels Classes in Southie Green only at 530, 630, 9, 11, 12, 4, 5, 6 & 7pm.  Bootcamp will run at 6:15am as scheduled.

Double Unders driving you crazy?!
Check out this video from Crossfit.com for some great tips on Double Under efficiency!

Strength
Back squat
3-3-3-3-3

WOD
150 Double Unders
25 Overhead Squats (115,75)
100 Double Unders
25 Overhead Squats
50 Double Unders

Level 3- 100/75/50 double un-ders
Level 2- (95.65), 50-30-20 DU OR Singles 300-200-100 sin-gles
Level 1- (75,45), Singles

Core Cashout
Tabata Sit-ups
10s Rest= Plank hold*

*Quick transitions here the plank should be 10 seconds and the score is still the lowest round of Sit Ups.

DISCUSSION 11 Comments

  1. Joel Carpenter 01/17/2017 at 2:48 am

    Back Squat: 225×3
    WOD: 13:24 @ 75#, single unders

  2. Jason Barrow 01/17/2017 at 1:50 am

    Squat: 265×3
    WOD: 11:10 Rx

  3. Andrea 01/17/2017 at 1:45 am

    Bs:255
    Wod:6:26 adv

  4. Trevor Crean 01/17/2017 at 1:35 am

    SQ: 225 across
    WOD: 9:02 @ 95

  5. Ben Brauer 01/17/2017 at 1:35 am

    Squat: 365
    WOD: 7:59 Adv

  6. Daniela Bitto 01/16/2017 at 11:52 pm

    BS 245
    Wod 7:37 ADV

  7. biscoe 01/16/2017 at 8:55 pm

    back squat: 405×3
    wod: 8:15 rx

  8. Shea 01/16/2017 at 6:38 pm

    BS: 405
    WOD: 7:11 @135

  9. SEAN FLANNERY 01/16/2017 at 4:23 pm

    BS: 290
    WOD: 7:23

  10. Brian Maser 01/16/2017 at 2:15 pm

    Squat: 265-290
    WOD: 7:56 Rx
    Cashout: ✔️

  11. Marc 01/16/2017 at 1:42 pm

    Squat: 345
    WOD: 8:18
    Cashout: done