July Side Piece Challenge – CFS

Jul 10th, 2017

Category: CrossFit

July Side Piece Challenge – CFS

Gina

Pre-Natal with Kim will be today (Monday) at 7am and Post Partum will be on Tuesday at 7am.

Side Piece Challenge!
In case you missed the announcement in May, We have a great new challenge for you all, The “Southie Side Piece”! Every month we are creating a WOD with movements and equipment you may not use regularly in class. We hope you will take the opportunity to get outside of your comfort zone and try something new! There are scaling options for everyone to participate. For scoring on the WOD we will keep a whiteboard up all month long with your results. You can perform the work out as many times as you want throughout the month. Record your best effort and post it on Instagram with the hashtag #southiesidepiece

Congratulations to Matt Shea for taking the top time in our June WOD which featured The GHD Sit-Up. His time of 5:20RX stood all month long for the 21-15-9 triplet of GHD sit ups, Box Jumps and Burpees!

This month we’re using The Assault Air Runner! The WOD is as follows

Southie Side Piece
30/20/10
Calories on The AirFit Runner
Russian Kettlebell Swings
ADV- 100, 70
RX- 70, 53
L3- 62, 44
L2- 53, 35

Give the AirRunner a try, and don’t forget to post those scores on the board! We’ll be announcing the top Male and Female times!  If you’re new to this piece of equipment check out our quick tutorial!

Warm-up
AMRAP 6
5 Goblet Squats
10 Lunges
15 Russian swings
20 hollow rocks

Strength
Back Squat
2-2-2-2
-Between sets complete 10 weighted Good Mornings.

Level 1- Banded Good Mornings

WOD
20 Deadlifts (225,155)
30 Wallballs
40 Toes to Bar
30 Wallballs
20 Deadlifts

Level 2- 185, 125
Level 1- 155, 105

DISCUSSION 11 Comments

  1. Ryan Gould 07/13/2017 at 7:37 pm

    BS: 245×2
    WOD: 11:37 Rx

  2. Mike Quigley 07/11/2017 at 5:34 pm

    Back Squat up to 280
    WOD – 9:25RX (I think)

  3. Joel Carpenter 07/11/2017 at 2:13 am

    Back squat: 245
    WOD: 9:45 (155, 14# ball)

  4. Dan Palermo 07/11/2017 at 1:31 am

    245
    6:02 RX

  5. Jason Barrow 07/11/2017 at 12:57 am

    Squat: 225×2
    WOD: 7:32 Rx

  6. Trevor 07/11/2017 at 12:34 am

    225

    5:58 Rx

  7. Daniela Bitto 07/11/2017 at 12:17 am

    Back Squat 245
    Wod 6:06RX

  8. Crowley 07/10/2017 at 4:07 pm

    squat: up to 275
    wod: 6:55 rx

  9. Eddy 07/10/2017 at 1:35 pm

    Been while…
    BS: 255
    WOD: 8:17 w/V-ups

  10. Ben Brauer 07/10/2017 at 1:14 pm

    Squat: up to 335
    WOD: 7:12 Rx

  11. Brian Maser 07/10/2017 at 12:32 pm

    Back Squat: up to 290
    WOD: 7:19 Rx