Hero WOD: “Blake”

Dec 23rd, 2017

Category: CrossFit

Hero WOD: “Blake”

Morning Crew Getting After It

There will be NO babysitting today. We apologize for the inconvenience!

Holiday Schedule
TODAY – 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
:30 on/:10 off
Lateral Up & Over Plate
Burpees onto Plate
Ground to Overhead (45, 25)
Overhead Lunges

 

Skill
Handstand Push-ups
Handstand walk

ADV- With a partner- 400 ft for time. Every time you come down your partner kicks up and completes as much as they can, until you together complete 400 ft.

WOD (35 min cap)
“Blake”
4 Rounds
100 foot Walking lunge with 45lb/25lb plate held overhead
30 Box jumps (24,20)
20 Wallball shots (20,14)
10 Handstand push-ups

Level 1- (25,15) 20 Box jumps, 15 wallballs, regular push-ups

“Blake” scores/comments from 12/24/2014

Extra Work
Set the clock for 20 Minutes
Work up to a heavy 10 Rep Overhead Squat

DISCUSSION 6 Comments

  1. Sean Flannery 12/24/2017 at 8:57 pm

    Were arms to be locked out overhead for this workout? Merry Christmas to all you guys over there.

  2. Daniela Bitto 12/23/2017 at 9:54 pm

    15:53RX

  3. Jason Barrow 12/23/2017 at 5:08 pm

    Blake:
    12/27/12: DNF (3 Rounds Rx in 33:18)
    12/23/17: 18:33 Rx

    Haven’t done this one since 2012. 33mins only got me 3 of the 4 rounds back then. Funny thing is I’m sure I wasn’t bummed out, I was probably happy and proud that I got through what I did Rx.

  4. Sean Flannery 12/23/2017 at 3:37 pm

    WOD: 20:59 Rx
    Extra: up to 175#

  5. Brian Campbell 12/23/2017 at 1:15 pm

    17:03 Rx (13s Pr)