Night Classes in Southie Green ONLY

Feb 19th, 2018

Category: CrossFit

Night Classes in Southie Green ONLY

Emily – KB Russian Twists!

Reduced Schedule Today – Presidents Day – The morning and afternoon classes will be run as regularly scheduled. We will be running a reduced class schedule at night with All Levels classes in Southie Green only.

Warm Up
3 Rounds
:20 on/:10 off
1. Medball Ground to Overhead
2. Medball Squat Cleans – demo vid
3. Russian Twists
4. Plank w/ Forearms on Medball

Mobility
Calves
Forearms

Strength
EMOM14
0-4 Squat Snatch- 3 Positions -High, mid, floor @75-80%
4-5 Rest
5-8 Squat Snatch- 2 Positions Mid & floor @80-85%
8-9 Rest
9-12 1 Rep @85-90%- Floor

WOD
4 Rounds
20 Power Snatches (75,55)
20 Wallballs

Level 2- (65,45) 15 power snatches
Level 1- (55,35), 15 reps

Extra Work
4 Rounds
1 Min Max Effort Bike for Cals
1 Minute Rest
1 Min Max Effort Ski for Cals
1 Min Rest
1 Min Max Effort Air Runner for Cals

Report highest and lowest Cal count for each movement

DISCUSSION 11 Comments

  1. vidéo buzz facebook 02/21/2018 at 1:33 pm

    La rubrique Vidéos est mise à jour en temps réel. https://sociabuzz.tumblr.com/

  2. Thomas Patterson Jr 02/20/2018 at 2:27 pm

    Strength – 65 lbs
    WOD – 12:44 Rx

  3. Joel Carpenter 02/20/2018 at 2:44 am

    85

    9:21 (55#, 15 reps)

  4. Jason Barrow 02/20/2018 at 1:58 am

    EMOM: 95#
    WOD: 7:52 Rx

    Wouldn’t be a Monday 7PM without 20 mins of arguing with Mooch about what the correct strategy for the wod is. Never do what I’m told.

    • Mooch 02/20/2018 at 3:12 am

      Great job Barrow PRing that 95# snatch for the EMOM. Crushed it.

      • Jason Barrow 02/20/2018 at 11:34 am

        Thanks man. When D throws my snatch PR up on the Spotlight white board I’ll have to ask her to include you too for coaching me through it.

  5. Trevor 02/20/2018 at 1:29 am

    125

    11:32 Rx

  6. Ben 02/19/2018 at 7:52 pm

    EMOM: 115-135; 135-155; 155-175
    WOD: 7:43 Rx
    Extra: Bike – 22/18; Ski: 18/16; Run: 17/15

  7. Kurt 02/19/2018 at 6:24 pm

    Strength: 125-155
    WOD: 11:04 Rx

  8. Sean Flannery 02/19/2018 at 1:44 pm

    Strength: done @ 135-145;145-155;155-165
    WOD: 8:24 Rx
    Extra: 24/20 Bike; 23/20 Row; 18/17 Treadmill