Important Announcements – CompetitorWOD


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

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

Partner Row- 3000m*
100 Bench Press (bodyweight/3/4 bodyweight)

*the partner not rowing should be accumulating bench presses until 100 are reached between the team. Switch as necessary.