Open WOD 13.5
Kara- Dubs
There will be a formal retest on Sunday, April 7th at Noon. You don’t need to sign-up just make sure you are ready to go at Noon.
Ok Southie crew. We have a challenge for you. For the Regional competition the last 2 years we have designed shirts and worn them on the field and in the stands. It is just as important to represent as a community as it is to represent as a competitive team. The challenge we re proposing is to come up with a slogan for this year’s t-shirt. In 2011 we had the green shirts that read “Go Hard, Go Fast, or Go Home”, in 2012 we had the orange shirts that read “Intensity with Integrity”.
Post to comments what you would like to see on the back of our new shirt!! The winning slogan will earn you some new CFS gear.
Open WOD 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Optional 2nd WOD
120-90-60-30 seconds of each
Rowing (calories)
Sit Ups
score is the sum of calories + sit ups
CFS: Over committ. Out perform. No regrets.
Train like an athlete
Eat like a nutritionist
Sleep like a baby
Win like a champion
Crossfit Southie: Power and Precision
Outclean . Outrun
CROSSFIT SOUTHIE
Outlast
(CrossFit Southie rendition of Survivor…haha)
“lift any doubt
push the limits
pull out success”
Oops, made typo
“lift out any doubt
push the limits
pull out success”
There’s No Quit in Southie
Killin it Southie
Nut up or shut up!
I dont have a good quote, but I wanted to thank Amy, Goose and all the coaches for such a well organized Open! I know it takes a lot of organization to have everything in place to score people at 530m and thanks for offering the weekend retests too. Everything was smooth as silk as always!
Get after it
“How Bad Do You Want It?”
SOUTHIE = Sacrifice Opens Up The Hero In Everyone
Dig deep, Mine greatness.
Crossfit Southie: Rippin’ Snatch & Poundin’ Box
Snatch and box on the same t-shirt… It just seems a little … Ahh redundant?
Touche’
Clear your mind. Push your body
When Life gives you more than you can stand…squat
Winners do what losers don’t
Destroy what destroys you
It doesn’t get easier, you just get better
Crossfit is my life! The rest are just details
“No one ever drown in sweat”
CF Southie Invented Swagger
Yes!
Loving these! Keep them coming!!
“Strength and Honor”
“People should know when they are conquered..”
“My name is Maximus Decimus Meridius. Commander of the Armies of the North, General of the Felix Legions, loyal servant to the true emperor, Marcus Aurelius. Father to a murdered son, husband to a murdered wife. And I will have my vengeance, in this life or the next.”
…..maybe not the last one
on my signal unleash hell…3-2-1
Crossfit Southie, Wicked Tough.
Lay your heart out.
Pain is all mental.
Bounded by nothing.
Becoming the best version of myself. One WOD at a time.
Embrace the suck. Prepare for glory.
Proud to be a Crossfiter
CrossFit Southie Rules. Now THAT’s Reality.
Bending Bars and Smashing PR’s!
I Eat Burpees for Dinner
Too legit to quit.
“Embrace the grind, love the struggle.”