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