Penalty For Round Misses – CFS

Jun 21st, 2017

Category: CrossFit

Penalty For Round Misses – CFS

JBo – Runnin’ Like The Wind

School Supply Drive!
Our friends at Burns Realty & Investments are organizing a backpack and school supply drive and they need our help! You can often find Adam Burns of Burns Realty & Investments crushing workouts at 7AM most days in Southie Orange. We’re happy to support his team with this great idea. The supplies and bags will benefit a local South Boston Public School and will be donated at the start of the 2017 school year. BR&I believes that investing in our next generation is the greatest way to contribute to the community that has so graciously supported us.

Burns Realty & Investments will be supplying all of backpacks for the drive, but is looking for contributions to help fill the bags. We are hoping to collect:

– One Subject Notebooks
– Pocket Folders
– Pencil Sharpeners
– Pens/ Pencils
– Crayons
– Glue Sticks
– Construction Paper
– Supply Totes/ Pencil Boxes

There is a box at the front desk in Southie Green where you can drop off donations. No contribution is too small! We appreciate your assistance in this cause between now and August 15, 2017!

Endurance Class Reminder!
Every Sunday @ 10:00am, we offer a Free Endurance Class! Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. These workouts are designed to enhance your training, not crush your body before your next workout. This class does not count toward your normal class schedule. All members are welcome to attend, come check it out!

Warm-up
EMOM 8
1. 15/12 Cal Row
2. 30 Double Unders
3. 20 Bandy Side Steps (10 each way)
4. 25 Glute Bridges

L1 – 12/10 Cal Row, :45sec double under attempts

Mobility
Barbell Quad & Trap Smash

Strength
Box Squat
2-2-2-2-2
Use Chains if you are familiar with the movement

WOD
EMOM15
1. 15/12 Calorie Row
2. 30 Double Unders
3. 15 Power Snatches (75,55)

Incentive Not to Miss A Round: Run 1 loop for every round missed!

ADV- Heavy rope or 50 Double Unders
Level 3- 12 Power snatches
Level 2- 12/10 Cals, 10 Power Snatches, 15 Double Unders,
Level 1- 10/8 Cals, 8 Power

DISCUSSION 7 Comments

  1. Jen Merinder 06/22/2017 at 2:02 pm

    Box Squat: 225#
    WOD: ADV w/ 50 dubs, no misses

  2. Ryan Gould 06/22/2017 at 3:01 am

    Box Squat: 165×2 w/ 2 chains
    WOD: 12/12-no rds missed. (Did 15/15 on first rd but quickly decided that was unmanageable for the remaining 12 min)

  3. Jason Barrow 06/22/2017 at 2:01 am

    Squat: 165×2 with chains
    WOD: Rx none missed

    Thought I was hot shit and tried ADV heavy rope. Of course I found out I wasn’t. Switched to my normal rope on the 4th round when faced with half the minute expiring before I picked up my rope.

  4. Brian Campbell 06/21/2017 at 11:37 pm

    Box Squats: 300×2
    Wod: Adv, no misses

  5. Brian Maser 06/21/2017 at 1:46 pm

    Strength: Back Squat – EMOM 6 – 5 BS @ 245
    WOD: ADV (50 dubs) no misses

  6. MICHAEL T BYRNES 06/21/2017 at 1:14 pm

    Box squats: 305#
    WOD: Rx no misses

  7. Mike Quigley 06/21/2017 at 12:26 pm

    225 w/chains. WOD ADV, no misses