Hero WOD: “Bradshaw” & Important Parking Notice

Mike D

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. ​

We Need Judges!! November 10th & November 11th CLICK HERE TO SIGN UP TO JUDGE!
We are getting closer to our goal, but still need your help! We need 9 more judges for Saturday and 22 for Sunday! Are you available to help??

If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!

Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!

Warm Up
1 Min Work/:20 Rest & Rotate
Jump Rope
Wall Plank Hold
Jump Rope
Good Mornings
Jump Rope
Wall Climbs

Max Consecutive Double Unders

Shoulder Girdle

3×10 Challenging Ring Rows or Scap Jack

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10 Rounds
3 Handstand Push-ups
6 Deadlifts (225,155)
12 Pull-ups
21 Double Unders

Level 2- 8 rounds; (185,115),7 pull-ups, 12 Double Unders
Level 1- 6 rounds; (135, 95), 6 push ups, 6 Pull-ups, 30 singles

Scores/Comments from Bradshaw on 6/28/17
Scores/Comments from Bradshaw on 8/27/15

Coaches Note: 120 Pull-ups is a lot of pull-ups. Please be responsible and scale as necessary.Finish up early? Take some time to stretch the lat on the pull up structure along with some banded hamstring and calf stretching.

Extra Work
Deadlift 10-10-5-5-3-3 reps

Conditioning Class 6:30AM (Green) & 4:45pm (Orange)

1. x Calories Row
2. 150m Air Runner or 200m sprint
3. x Calories Bike
4. Rest
5. x Calories Row
6. 150m AR/200m Sprint
7. x Calories Bike
8. Rest

L4- 18/15cal Row, 200m/150m AR, 15/12 cal Bike
L3- 15/12 cal Row, 200m/150m AR, 12/10 cal Bike
L2- 12/10 cal Row, 150/100m AR, 10/8 cal Bike


  • Ryan Gould

    10/30/2018 @ 5:52 pm

    Dipshaw: 25:02 (0-1-2 abmats/6 dips)

    Big improvement from last time but while different workout. The HSPUs were still super tough

  • Joel Carpenter

    10/30/2018 @ 12:34 pm

    2018 – 23:33 (185# DL, 24 singles, 10 rounds) – three big rips in round 8 = 3:23 slower? probably not the whole story on my slowness
    2017 – 20:10 (185# DL, 24 singles, 10 rounds)
    2015 – 25:55 subbed in 6 back extensions for the DLs and did 12 ab mat sit ups instead of the dubz

  • Shayne

    10/30/2018 @ 12:42 am

    18:31 10rds 6/6/6/12 155#

  • Trevor

    10/30/2018 @ 12:28 am

    PreClass Deadlift
    6×5 @275

    WOD: 13:31 Rx
    Roughly 35s improvement

Comments are closed.