Happy Halloween WOD OR Nutrition Challenge Benchmark WOD

Halloween – 2015

Important Parking Notice
Please be aware that our landlord will be ticketing in our lot during mid-day classes and could be distributing tickets as early as 7am and as late as 5:30am for the spaces that have the red parking signs. You do not need a parking pass to park in the CrossFit Southie spots, and parking along the fence and in the vacant lot next door is not being restricted for now. Street parking is also free! Thank you for your cooperation and understanding. ​

Please Clear Out Your Cubbies!
We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after Showdown weekend (11/8-11/11). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared on Thurs 11/8. We thank you in advance for your cooperation!

InBody Scan Returns to CFS – Saturday, 11/3
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, November 3! You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!
The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking here.

Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

Dynamic Warm Up

KB Midline
Cross chops- high to low (10 each side)
Russian Twists (20 total)
KB Deadbug (12 Reps)
Plank with KB drag through (12 total)

Ring Dip

5 Rounds
400m Run
12 Ring Dips
18 Kettlebell Swings (2,1.5)

Level 2- (1.5,1)
Level 1- (1, 0.75), 10 Push-ups or Bench Dips
ADV- 3 Ring Muscle-ups + 9 Ring Dips

OR, if participating in the Nutrition Challenge, perform the benchmark retest.

Nutrition Benchmark V 3.0
In 17 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…

Coaches Note V1-2016 20 minutes, V2-2017 15 minutes, V3- 17 Minutes! You can still use it somewhat as a
benchmark year to year. Push yourself on the mile to see what you can do and then whatever you have left, start slow and keep moving for the AMRAP.

Level 2- (75,55)
Level 1 – (65,35)

Extra Work
Front Rack Lunge
5-5-3-3-2-2-1-1 (each leg)


  • Jason Barrow

    11/01/2018 @ 12:45 am

    Crowley I saw you up on the instagram story this morning. Nice.

    I hate to give Jill a compliment on anything, but her dressing up for the Halloween class as a “slow runner” was pretty great. Keeping in costume during the WOD for all five 400m’s by running like crap really sold it. Jill wins Halloween!

    WOD: 16:22 Level Spooky (400m runs / 3 ring mups / 2pood)
    I wasn’t about to ruin a good Halloween by doing ring dips.

    For real though I was the only person who dressed up ALL DAY????? I already thought every single one of you were lame but come on it’s Halloween. (Mooch reply incoming, something about grown men dressing up.)

  • Trevor

    10/31/2018 @ 11:03 pm

    2 Bodyweight (165) power clean + push jerk

    DB Row
    5×5 each side @75

    DB Bench
    5×10 @55

    3 Rounds
    21-15-9 cal bike 1:1 rest

  • Crowley

    10/31/2018 @ 7:49 pm

    20:18 – rx swings, 2 MUs/10 dips

Comments are closed.