Free WOD Day!

Feb 28th, 2019

Category: CrossFit

Free WOD Day!

#TBT – Shamon & Cunningham Muscle Up’d Atop a Fork Lift at Harpoonfest 2013?

Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening this Thursday, February 28th! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!

Med Ball Fun with Coach Dale!

Member Referral Bonus
If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
*This offer cannot be combined with any other discounts.

Warm Up
Agility Warm Up

Mobility
Hamstrings- Seated rolling on the box

Strength
EMOM14
Odd- 3 Deadlifts
Even- 3 Seated Box Jumps- add weight or height to box if able

L1- 3 Squat Jumps

WOD
60/50 Calorie Row
50 Box Jumps
60/50 Calorie Row
50 Kettlebell Swings (2,1.5)

Level 2- (1.5,1)
Level 1- (1,0.75), 40/30-30-40/30-30

4:45 Conditioning
21-18-15-12-9
Burpee Box Jump
Calorie Bike
Calorie Ski

DISCUSSION 2 Comments

  1. Ryan Gould 03/01/2019 at 3:05 pm

    DL: 225×3
    Seated Box Jump: 4 plates

    WOD: 12:38 Rx*

  2. Chad Kucera 02/28/2019 at 4:23 pm

    Strength: 275
    Seated BJ: up to 5 plates
    WOD: 13:15 L2