Southie Spotlight! June Member Achievements

Jul 3rd, 2018

Category: CrossFit

Southie Spotlight! June Member Achievements

Andrea & D – Having a Ball

Schedule Update

Today July 3rd – Normal schedule through the noon class. At night we will have a reduced schedule, there will be no 7pm class in Green but we will be adding a 3pm class. There will be no classes in Orange. We will hold All Levels classes in Southie Green at 3,4,5 & 6pm.

Wednesday July 4th!!! – All Levels Classes at 9 & 10 with Coach Andrea. The gym will open at 830am if anyone wants to get in earlier.

Thursday July 5th – Normal Schedule. No Intro Class.

Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your June Accomplishments!

Warm-up
Partner Up!
2 Rounds
P1- 250m Row
P2- Couch Stretch
*Switch sides each round.

Strength
EMOM16
ODD- 3 Box Squats
EVEN- 10 Heavy Russian Swings (Pick a KB that is a size up from what you usually do). Work on loading the hips and using an explosive dip drive

ADV– KB Snatch (2,1.5); 3-5 Reps each hand

WOD (20 Min)
750m Row
40 Wallballs
500m Row
30 Wallballs
250m Row
20 Wallballs

Level 2 (95,65)
Level 1 (75,45)

Extra Work
With a partner..

At the 0 min mark:
400m sled push (4/3)

At the 10 min mark:
400m sled push (3/2)

At the 20 min min mark:
400m sled push (2/1)

ADV – add a plate

DISCUSSION 6 Comments

  1. Jason Barrow 07/04/2018 at 12:33 am

    Since there was no 7PM and I refuse to be a 6PM’er, I went to the track and did the
    400 Burp Challenge*:
    In 3 Mins:
    Run 400m
    AMRAP burpees
    Complete 8 Rounds [NO REST]
    Score is total burpees, with each round recorded.

    124 (22, 15, 14, 14, 15, 15, 13, 16)

    Tips:
    – Don’t do it when it’s 90 degrees.
    – Shave your stupid beard if you’re not going to follow the first tip.

    I saw Greg at the track. He appeared lost, wandering around looking for a workout. A sign the gym closed early.

    * Jill was too much of a baby to join me for this one.

  2. Sean Flannery 07/03/2018 at 10:28 pm

    Strength: 225-235#, 2 pd kb snatch (5 per side)
    WOD: 9:42 Rx
    Extra: done Rx w/Dave, scores on the board

  3. Brian Campbell 07/03/2018 at 8:21 pm

    Strength: 255/5 kb snatch per side (2 pood)
    Wod: 9:31 Rx

  4. Trevor 07/03/2018 at 7:51 pm

    Was a nice cool 400 degrees out today…

    Snatch Triples
    5 sets 95
    3 sets 115
    3 sets 125

    Weighted Chin ups (26#)
    5×5

    4 rounds
    4 sandbag over shoulder (130#)
    10 GHDd
    Rest 1 min

  5. Ben 07/03/2018 at 2:28 pm

    EMOM: 225-275# / 2pd KB Snatch (3 per side)
    WOD: 9:35 Rx
    Monday Extra Work: 19:35 on Concept 2 Erg Bike

  6. Kurt 07/03/2018 at 1:52 pm

    Strength: 155-195, 2pd KB swing
    WOD: 10:14 Rx