Hollow Rock Challenge Starts & OpenWOD 16.4 – CFS

Jan 10th, 2017

Category: CrossFit

Hollow Rock Challenge Starts & OpenWOD 16.4 – CFS



Nutrition Challenge Kick Off Lecture – TONIGHT at 7pm in Southie Green!
If you’re interested in the Nutrition Challenge, you won’t want to miss this lecture. We’ll cover the rules of the challenge, as well as answer any questions you may have about the general nutrition and fueling your workouts. Can’t make the lecture but still want to participate in the challenge? No worries! Swing by the front desk to pick up a copy of the packet or check it out HERE. We hope to see lots of you at the lecture tonight!
If you’re planning on participating in the challenge and you haven’t already, please fill out this form.

Hollow Rock Challenge Begins TODAY!
To ensure that we all get our weekly dose of core strength work, we are introducing a new and improved Hollow Rock Challenge starting on TODAY! Just like in years past, we will be performing hollow rocks as a group in classes each Tuesday. We will start today (1/10) with 10, and we will be adding 10 every Tuesday until we get to 100!

However, new to the challenge this year, you’ll also be able to earn points for hollow rocks completed on your own! We’ve launched a new scoreboard on our website (thanks, Jule!) to allow you to track your hollow rocks. You’ll earn 1 point for every 10 hollow rocks completed each day (max of 10 points per day). So, every time you complete hollow rocks – whether it be 10 or 100 – be sure to log you points. We’ll see who has the most recorded at the end of the challenge!

Click HERE to log your daily hollow rocks and check out the leaderboard. Happy Hollow Rockin’!

Retesting OpenWODs
Will take place on Tuesdays moving forward. Open workouts generally test overall work capacity using fundamental Crossfit movements. These workouts also include Olympic Lifts and high skilled gymnastics movements… so continue to work on your weaknesses while staying on top of those Tuesday OpenWODs!

Hollow Rock Challenge
10 Reps
Hollow Body Progression 1
Hollow Body Progression 2


Open WOD 16.4
13 Minute AMRAP
55 Deadlifts (225,155)
55 Wall-ball shots
55 Calorie row
55 Handstand Push-ups

Scaled- Hand- Release Push-ups Men deadlift 135 lb. and 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and 10-lb. ball to 9-ft. target

Scores/Comments from OpenWOD 16.4 on 3/18/16

Partner Row- 3000m*

*doesn’t need to be all out just get it done.

DISCUSSION 25 Comments

  1. JT 01/11/2017 at 3:28 pm

    188 scaled back not in any shape for heavier DLs yesterday

  2. Lizowiz 01/11/2017 at 2:02 pm

    178 RX- PR!

  3. Ryan Gould 01/11/2017 at 1:40 pm

    WOD: 148 Rx
    8 less than last year

  4. Kendra 01/11/2017 at 2:06 am

    147 Rx. Last year I got 140 and felt like I was going to die the entire time. Didn’t feel nearly as bad, so I’ll take that as improvement.

  5. Jason Barrow 01/11/2017 at 1:54 am

    WOD: 164 Rx
    Not seeing too many other 164’s…

  6. Trevor Crean 01/11/2017 at 1:45 am

    179 Rx.
    Slight improvement over last time.

  7. Joel Carpenter 01/11/2017 at 1:37 am

    102 RX – First go at this one.
    Being vertically challenged I don’t usually go to 10 feet for 20# wall balls. My goal going in was to get to the row – so close.

  8. Brian Campbell 01/11/2017 at 1:09 am

    90 Hollow Rocks to kick off the challenge…

  9. Sean Flannery 01/10/2017 at 7:47 pm

    191 Rx, first time trying this one.

  10. Jen 01/10/2017 at 6:18 pm

    205 Rx….a +10 improvement from the open last year

  11. Daniela Bitto 01/10/2017 at 5:40 pm


  12. Brian Campbell 01/10/2017 at 5:15 pm

    216 Rx 16 rep pr

  13. Ben Brauer 01/10/2017 at 2:39 pm

    199 Rx – up 16 from last year, but 12 sec slower off the rower

  14. Crowley 01/10/2017 at 2:30 pm

    198 rx – first time doing this one

  15. Eddy 01/10/2017 at 2:26 pm

    175 @ 165#…Still working back into the swing of things after a 3 month hiatus.

    2016 Open: 171 Rx

    • Eddy 01/10/2017 at 2:43 pm

      Also – cash out 3k row completed with Jen. As much as I disliked, I need to add that in a few more times a week.

  16. Kippy 01/10/2017 at 1:45 pm

    194 Rx (a 9-rep increase over last year’s Open)

    A big thank-you to Brian Maser this AM for judging me and pushing me in this workout for the second year in a row! #xoxo #muppetbus4life

  17. Brian Maser 01/10/2017 at 1:15 pm

    190 Rx (9 rep increase from Open).

    • Kippy 01/10/2017 at 1:46 pm

      Yay!! Awesome job, Mase! 🙂

      • Mike Quigley 01/10/2017 at 8:22 pm

        181 RX, 5 HSPU more than last year – and I had 1:30 less to do them, so I think that means I’m less fit, but slightly better at HSPU. Haley was nice and told me it was better strategy.

        Maser – great job, huge improvement. Hard work pays off.

      • Brian Maser 01/11/2017 at 12:30 am

        Thanks, Kippy!

  18. Brendan Caslin 01/10/2017 at 1:03 pm

    226, 4 less than last year

  19. Marc 01/10/2017 at 12:31 pm

    201 is 15 shy of last year. DL/WB combo killed me.