Reduced PM Schedule

Sep 15th, 2011

Category: CrossFit

Reduced PM Schedule

As many of you have probably heard, Dani (a forever at heart Southie CrossFitter) is opening her own gym in Weymouth! How exciting! The Southie crew could not be any happier for Dani, she is an amazing human being and she is going to run a kick ass box. There will be a number of us heading over to her grand opening after the Southie brunch at the Colvin’s on Sunday, we hope that you all will tag along!

Tomorrow’s Night Schedule is as follows:
4:00pm- All Levels
5:00pm- All Levels
6:00pm – All Levels
7:00pm- All Levels

The workout will be primarily outside so there will not be a cap on classes; thus, you do not need to register. If you are have never been to an All Levels class do not worry, you will do great! Southie Orange will be off limits!

Partner WOD
Partner 1 completes the distance while partner 2 accumulates as many reps as possible. Then the partners switch.
For Time:
1. 100m Walking Lunge
2. AMRAP Swings
1. 200m KB Carry (2,1.5)
2. Wallballs (20,14)
1. 400m Run with wallball (20,14)
2. AMRAP Sit-ups
1. 800m Run
2. AMRAP Burpee Pull-ups

Scale wallballs and swings as needed.

Your score at the end is your time subtracted by your total number of reps (reps count as seconds). The best score will reflect the fastest team with the most reps.

Example: Total time: 30:00. Total Reps: 360. 360 reps= 6 minutes. 30-6=24:00

DISCUSSION 0 Comments

  1. Kate H. 09/16/2011 at 12:32 pm

    My first partner WOD and my first post! Thank you, James, for being a patient partner…and doing the math at the end.

  2. James S. 09/16/2011 at 2:10 am

    26:11 w/ kate

  3. sarahp 09/16/2011 at 12:36 am

    fun workout – 20:21 with babs!

    and i did 2 pull-ups in a row afterward! baby steps. all about the baby steps.

  4. Kat 09/15/2011 at 9:36 pm

    18:03….Awesome WOD with Tara!!

  5. Nick 09/15/2011 at 7:53 pm

    17:34…did the WOD Tuesday with Amy “Hollywood” Ferro

  6. Gambee 09/15/2011 at 1:35 pm

    WOD w/ Linda: 29:10 – 334 Reps(40,30,104,45) = 23:30.

  7. jaime 09/15/2011 at 12:57 pm

    28:07 274 reps Rx, so final time around 23:30 I think?! calculator!
    Great job to my partner Sarah!

  8. Ali 09/15/2011 at 2:01 am

    Hey Southie Friends!!! I’ve got a great WOD for you all – totally Southie Style 🙂 Did it tonight and thought you guys.

    “Hamburguesa”
    5 pull ups
    10 push ups
    15 squats
    200 run
    21 kettlebell swings
    12 pull ups
    400 run
    75 wallballs
    400 run
    12 pull ups
    21 kettlebell swings
    200 run
    15 squats
    10 push ups
    5 pull ups

    RX would be 1.5/1 pood KB, 20 lbs/14 lbs on the wall ball.

    ps. DANI – hope the opening is awesome 🙂 I’m sure it will be!

  9. Dani 09/15/2011 at 1:41 am

    Awwww thanks for the loooove Southie fam!!!! Can’t wait to see everyone at CF781!