Partner Style Tuesday, Holiday Party & Paleo Power Meals – CFS

Dec 13th, 2016

Category: CrossFit

Partner Style Tuesday, Holiday Party & Paleo Power Meals – CFS

Gina

Gina

holiday-party

CrossFit Southie Holiday Party this Saturday, December 17th
Causeway Restaurant & Bar, 7pm – ??
Join us to ring in to celebrate the holiday season for another fantastic holiday season! Our own Dave Ferrando is owner of the Causeway Restaurant & Bar and is hooking us up with the entire upstairs to celebrate CrossFit Southie style! We’ll have some apps and LOTS of fun!

All are welcome, so please feel free to bring your significant other, friends, etc. Dress to impress! We’ll see you there!

crossfit-holiday-charlie-brown

12 days of CrossFit Southie WOD will be on Monday December 19th this year

paleo-power-meals-logo

Paleo Power Meals will be here during night classes.  Yummy!

Partner Strength
Snatch
Minutes 0-3- Max Squat Snatches (115,75)*
Minute 3-5 Rest
Minutes 5-8 Max Squat Snatches (135,85)
Minute 8-10 Rest
Minutes 10-13
Max Squat Snatches (155,95)

Level 2 subtract 20/10 lbs
Level 1 Subtract 40/30 lbs
Adv- 135,95- 155,105- 175,115

*Coaches note – work on a good set up and pull off the floor each time. Think fast singles instead of sloppy touch and go reps.

Partner WOD
8 Minute AMRAP
10 Calorie Row
10 Box Jumps

ADV- 30, 24 inch jump

Rest 1 Minute

8 Minute AMRAP
10 Calorie Row
10 Toes to Bar

– One partner works at a time. this should be a sprint. If you cannot move quickly (under a minute for all 20 reps) then scale the reps in order to move faster and get more rounds as a team

Level 2 – 8 Reps of Each
Level 1 – 6 Reps of Each

DISCUSSION 9 Comments

  1. barrow 12/14/2016 at 2:03 am

    Serious throwdown vibe at 7PM.

    Strength: 51 (28, 15, 8)
    WOD1: 10+11
    WOD2: 7+10
    All with O’Connor, Rx/L1. The blame’s with me on the 2nd wod, I needed more than 1 min rest.

  2. Joel Carpenter 12/14/2016 at 1:58 am

    Strength : 51 w/ Chaput (65,75,85 for me, RX for him)

    WOD1 10 even (7 reps for me)
    WOD2: 8+7 (7 reps for me)

  3. Trevor 12/14/2016 at 1:28 am

    Very competitive 7pm!

    Strength: 65 w/ Dan (me L2/him Rx)

    WOD1: 10+10 Rx
    WOD2: 8+9 Rx

  4. Shea 12/14/2016 at 12:36 am

    W/ Dale
    Strength: 94 adv
    WOD 1: 12 adv
    WOD 2: 9+15 adv

  5. Brian Campbell 12/13/2016 at 10:29 pm

    1.) 108 Adv
    2.) 9+5 Adv
    3.) 8+2 Adv
    *Partners with Haley

  6. Brendan Caslin 12/13/2016 at 1:55 pm

    Strength: 62 adv with Marc
    WOD: 11+3/10

  7. Kippy 12/13/2016 at 1:55 pm

    With my swole sister, Morgan, today:

    Partner Strength: 54 Rx (19, 20, 15 reps)

    Partner WOD’s: 9 Rx; 7+10 Rx

  8. Brian Maser 12/13/2016 at 1:52 pm

    Strength: 31 Rx
    Partner WODs w/ Tina: 9+11 Rx (Tina ADV); 8+10 Rx

  9. JT 12/13/2016 at 12:39 pm

    Partner strength: total reps 41 (95, 115, 145)
    Partner WOD: 8+5; 8+2 Rx w/Shane