Prep It then Use It & WODdoc Workshop – CFS

Nov 17th, 2017

Category: CrossFit

Prep It then Use It & WODdoc Workshop – CFS

Brownie – T2B

Beat the Streets!
Two of our own, Jenn Penton & Matty Pitt, are throwing down at the Beat the Streets competition this weekend and looking for some help to reach their fundraising goal! This competition raises money to support the Boston chapter of Steve’s Club, a program to help at-risk youth through CrossFit. With a combination of academic support, character building through sports and a fitness program; Steve’s Club’s goal is to change lives & strengthen a nation, one kid at a time!
To support Jenn & Matty’s fundraising efforts, click HERE. Any bit counts!

Sports Wellness Tomorrow!
Dr. Miguel will be here tomorrow (Saturday) and still has available appointments! If you need an adjustment or have a nagging injury you want looked at, Dr. Miguel is your man. Click HERE to see rates and book an appointment!

WODdoc Workshop!
This Sunday Dr. Tim Simansky Is holding a 2-hour Workshop at CrossFit Southie for Southie Showdown participants & CFS members! He will be covering injury prevention as well as touching on some high skill gymnastic movements!!.
Come hangout and learn from WODdoc, Dr. Tim Simansky. The workshop goes from 10AM-12PM and will be held in Southie Orange.
Dr. Tim was here this past weekend working on all the Southie Showdown Competitors! Want to know more about Dr. Tim? Follow him on IG @WODdoc
Questions: [email protected]

Warm-up
Death by Burpee Pull Ups on :30
1st :30 interval – 1 Burpee Pull Up
2nd Interval – 2 Burpee Pull Ups
3rd Interval – 3 Burpee Pull Ups
…Continue until unable to complete prescribed number within interval.

Accessory
3×10
Banded Pull-aparts
Scap Push-ups

Strength
Overhead Squat
5-5-5-5-5

WOD
21-15-9
Power Snatches (115,75)
Burpee Pull-ups

Level 3- (95,65)
Level 2- (75,50)
Level 1- (55,35)

*Coaches Note*pick a weight you can do at least 5-10 off the bat

EXTRA WORK
100ft Handstand Walk
1000m Ski Erg
100ft Handstand Walk
1000m Ski Erg
100ft Handstand Walk

Scale to 50ft or 25ft depending on your proficiency

DISCUSSION 2 Comments

  1. Brian Campbell 11/17/2017 at 6:17 pm

    Did Extra Work before class…
    OHS: 225×5
    Wod: 10:16 Rx

  2. Crowley 11/17/2017 at 3:05 pm

    ohs: 215
    wod: 10:09 rx