Open WOD 13.4 Hosting & Outdoor Climbing Clinic

Mar 30th, 2013

Category: CrossFit

Open WOD 13.4 Hosting & Outdoor Climbing Clinic

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CrossFit Southie Day Trip! Outdoor Climbing Clinic!! April 20th, 10am-2pm

In this clinic, designed for beginners, you’ll learn about the fundamentals of climbing, the relevant equipment, knots, terminology, and belaying technique. Then, you’ll put those new skills to work climbing the granite cliffs of Quincy Quarries with routes up to 60ft tall just 20 minutes south of Boston.

This clinic is lead by Daniel Bostwick, with help from other experienced climbers.

Some words from Daniel: I loves rock climbing; I’ve been climbing for over ten years. In high school I climbed competitively, and in college I joined the Northeastern University Outdoors Club, where I organized and lead climbing trips during the summer for three years. I’m a sport climber at heart, and my favorite places to climb are the New River Gorge in West Virginia, and Rumney, NH for someplace a little closer.

If you would like to register for this free clinic, please click here.

Open WOD 13.4 Hosting from 8-10am in Southie Green today. You can find the heats hereThe top male and female finisher will receive $250.00 worth of Reebok CrossFit Apparel. General CrossFit classes will also run as scheduled.

Alsooo…after the retest we were thinking of doing a Harlem Shake video. David Lee is taking the lead on this. And here is what he suggests:

Bring simple costumes or party gear (masks, hats, boas, capes, etc). Here is an example from CrossFit Dallas Central.  Below are some fun ideas to incorporate.

  • Using barbells as dancing poles (standing them up inside 45# plates)
  • Dancing on top of boxes
  • Hanging upside-down from the pull-up bars
  • Butt-flossing with the PVC jump ropes
  • Using PVC pipes like toy ponies

If you would like to participate in the Harlem shake but are not participating the Open then great! Just arrive around 9:00am and we will start as soon as the open retest is over. I think it could be cool to try to tie the vid into the open and see if we can get on the update show. That is only if you have perfect reps :) We will begin filming after the last heat and hope to be done before 9:30am.

 There will not be a formal retest on Easter Sunday, and there will be no yoga. There is NO reduced schedule on Sunday, classes will still be held at 9,10,11, and noon.

WOD
2 Rounds
400m Sandbag run (3/2)
20 KB swings (2,1.5)
20 Pull ups
300m Sandbag run
15 KB Swings (2,1.5)
15 Pull-ups
200m Sandbag run
10 KB Swings (2,1.5)
10 Pull-ups

L2- (1.5,1)
L1- run with med ball; (1,.75)

DISCUSSION 2 Comments

  1. L Lebo 03/30/2013 at 8:27 pm

    Beautiful day for sandbags! Really enjoyed the busy 9:30 class this morning. 28:40 (.75 p)

  2. jason barrow 03/30/2013 at 4:45 pm

    WOD: 36:00 Rx