Running Deads

Jul 7th, 2015

Category: CrossFit

Running Deads

Triple Extension

Triple Extension

Summer Friday’s – Due to the extremely small class sizes over the past month, there will be no Classes in Southie Orange on Friday nights for the remainder of the summer.  All Levels classes will be held in Southie Green at 4,5,6 & 7.  Someone is here all day so if you want to get in a workout before 4pm, come on in and use the box.

CrossFit Southie Bar Crawl is THIS Saturday!
We are very sad to announce that coaches Joe Shamon and Mike Hyatt are both leaving us at the end of the summer. Sham is heading to Alabama to pursue his MBA at Auburn, and Hyatt is moving to Florida for a year of community service. They have both been such a huge part of our community since they arrived, and we are so bummed to see them go. We are very proud of them and excited for their new adventures.

Please help us send them off in true CFS fashion.. with a summer bar crawl! THIS Saturday, July 11th. All are welcome. We hope you all can make it for some summer fun and one last time to party with Joe and Hyatt. We’re keeping the route on the smaller side this year so that we don’t lose people along the way. We’ll kick things off at Tia’s at 4pm, move on to the Landing for some fish bowls, and then head to the Bell in Hand. We’ll have the upstairs of the Bell in Hand all to ourselves until 9pm, and there will be some light apps served there.

Tias at the Waterfront 4pm – 5pm
The Landing 5pm – 6:45pm
The Bell in Hand 7pm – ???

See you all there!

Strength
EMOM16
Odd- 3 Power Snatches
Even- Rest

Starting at 80% and working up to 85-95% of your max power snatch

WOD
600m Run
25 Deadlifts (225,155)
600m Run
25 Deadlifts
600m Run

Level 2- (185,115)
Level 1- (135,95)

Conditioning Class: WOD
5 Rounds
400m Run
20 Burpees
Rest 90 seconds

Conditioning Class: Core
3 Rounds
50’ ab wheel
20 Supermans

DISCUSSION 17 Comments

  1. Tom Kuchenreuther 07/08/2015 at 7:20 pm

    Snatch: 135×6, 145×2
    WOD: 13:30 Rx

  2. Pat Hopkins 07/08/2015 at 2:21 pm

    Snatch up to a 135# PR
    WOD: 13:23 L2

  3. Ryan Gould 07/08/2015 at 4:20 am

    EMOM: 105×3
    WOD: 17:21 Rx…had a sweat river pouring down my right hand on the DL’s during the last rd

  4. Trevor Crean 07/08/2015 at 2:44 am

    Snatch: Up to 130# (10lb PR)
    WOD: 12:53 RX

    • Eddy 07/08/2015 at 4:17 pm

      I think I looked up at the clock two seconds late and was actually 12:52…yep, sounds about right haha

  5. Joel 07/08/2015 at 1:29 am

    Snatch up to 95×3
    WOD: 16:08 RX

  6. jason barrow 07/08/2015 at 1:17 am

    EMOM: 135-145#
    WOD: 15:57 Rx

    I think Trev PR’d DURING the EMOM?

  7. Brendan Cottam 07/07/2015 at 11:20 pm

    Snatch – 165
    WOD – 12:44 RX

  8. Crowley 07/07/2015 at 4:53 pm

    snatch: up to 165×3
    wod: 11:18 rx

  9. Jason 07/07/2015 at 4:48 pm

    Snatch up to 135#
    WOD: 13:56 I think (165# DL; not physically or mentally ready for heavier ones yet)

  10. Morgan 07/07/2015 at 1:45 pm

    Snatch up to 110 but mostly at 105
    Wod: 11:06 Rx
    Post wod handstand and mup transitions – sorry for almost kicking you in the face Frawls 🙂

  11. Jule 07/07/2015 at 1:28 pm

    Snatch: 145#
    WOD: 14:54 @ 185#

  12. lizowiz 07/07/2015 at 1:13 pm

    Snatch- 85×3, 90×2
    Wod: 12:18 rx

  13. Eddy 07/07/2015 at 1:11 pm

    EMOM: up to 135×3
    WOD: 12:54 Rx

  14. Frawls 07/07/2015 at 12:42 pm

    EMOM: up to 195×3 Power clean
    WOD: 12:02 Rx
    Post-WOD: Handstand walk work with Morgan. (Longest 24′), Strict DHSPU

  15. Marc Piccuirro 07/07/2015 at 11:41 am

    Snatch: up to 170×3
    WOD: 11:28 Rx