Up, Down & All Around

Nov 16th, 2018

Category: CrossFit

Up, Down & All Around

2018 In House Throwdown!

Southie Holiday Happenings!
Save the dates for some upcoming Southie Social Fun to close out the year!

10th Annual Jingle Bell Run!!
Join us for another festive, fun and local 5K! The 10th Annual Jingle Bell Run is right around the corner and we would love to run it with all of you! This 5K benefits the South Boston Catholic Academy, which several CFS members have children enrolled in! The registration link can be found HERE. Check out all of the details below.
Date: Saturday, December 1st
Time:9:00 a.m. – 100 Meter Dash (9 years and under)
9:30 a.m. – ½ Mile Race (14 years and under)
10:00 a.m. – 5K Run
Cost: Youth Run $15.00/5K Run $30.00

CFS Annual Holiday Party!
Join us for a night to celebrate the holiday season and another amazing year together! There will be appetizers as well as a DJ for us!! Dress to impress and please feel free to bring significant others!
Date/Time: Saturday, 12/1 8PM-???
Location: The Social Register
401 D Street, Boston
Yulefest 5K!
Don’t miss out on another epic Sunday Runday Funday!!! Team Southie Slay Riders are hitting the streets of Cambridge again to run the Yulefest 5K! A fun and festive race with a great after party. Grab your southie sweatshirts, jingle bell tutus and reindeer ears and join our team!
Date/Time: Sunday, 12/9 9:30AM
Location: Harvard Square
Registration: Click here for more info and to register. Make sure to select “Join a Team” and then type in “Southie Slay Riders”. *Registration includes a warm knit hat, free beer and food. We currently have 42 teams registered and qualified for our own VIP tent stocked with FREE Cider & Food!

Warm-up
2 Rounds
1 Minute Work/:20 Rest & Rotate
Row
Bike
Bear Crawl
*On round 2, swap bear crawl for wall climbs

Skill
Handstand Push-ups
Rope Climbs

WOD
5 Rounds
500m Row
10 Handstand Push-ups
15/12 Calorie Bike
3 Rope Climbs

Rest 2 Minutes

Level 2- 4 rounds; 12/10 Cals, 6 Handstand Push-ups, 1 Rope Climb
Level 1 – 4 rounds; 10/8 Cals, 3 Pull to Stands, 10 Chest to deck push-ups
ADV – Strict

Non-Inversion Peeps Handstand Push-up Sub= 20 Chest to deck Push-ups

Extra Work

21-15-9
Deadlift (315/205)
Box Jump (30/24)

DISCUSSION 2 Comments

  1. Ryan Gould 11/17/2018 at 1:55 am

    Trev shit from a year ago…sucked

  2. Trevor 11/16/2018 at 8:40 pm

    Power Clean
    4×5 @175
    5×3 @195

    8 Rounds…every 90s
    5 push jerks @135

    5 Rounds
    5 sandbag to 40in pedestal (140#)
    8 box jumps (40in)
    8:28