Sandbags APlenty

Apr 13th, 2018

Category: CrossFit

Sandbags APlenty

Jumping Into the Weekend Like…

Marathon Monday Schedule
We will be running a reduced schedule the evening of Marathon Monday with All Levels classes in Southie Green only. If you are around and typically take night classes in Orange come over to green for a good time 🙂

Bring a Friend Day: NEXT THURSDAY (4/19) during all classes!
Do you have a friend, family member, or significant other who hears you talk about CrossFit all of the time and wants to give it a try themselves? Bring a Friend Day is your chance to bring them in to CrossFit Southie for a WOD and show them what it is all about! You’ll partner with your buddy for the workout, cheer them on, and show them what CrossFit is all about! 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 your friends! Our next Bring a Friend Day will be next Thursday, April 19 during all classes.

Bring a Friend Day 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
Partner Up!
300m Sandbag Run (Switch halfway)
Then:
P1- 10 Sandbag Ground to Overhead
P2- Squat Hold (Stay Active!)
Switch
P1- 10 Push Ups w/ Sandbag Drag
P2- Plank Hold
Switch
P1- 100m Run
P2- Sandbag Hug Squats
Switch

Strength
Power Clean & Push Jerk
3-3-3-3-3 @ 80-90%

WOD
3 Rounds
15 Hang Power Cleans (115,80)
200m Sprint
10 Thrusters (115/80)
100m Sandbag Carry (4,3)

Level 2- (95,65)
Level 1- (75,45)

Extra Work
12:00 AMRAP
20 GHDs
10 Left Arm Overhead Walking Lunges Left Arm (60/40)
10 Right Arm Overhead Walking Lunges
*Crossfit.com WOD

DISCUSSION 7 Comments

  1. Ryan Gould 04/14/2018 at 12:11 am

    PC+PJ: 155×3

    WOD: 8:49 L2

    Kept it light and fast. I liked that one

  2. Trevor 04/13/2018 at 6:39 pm

    Hang Power Cleans
    5×3 @175 across

    Hang Sq Cleans
    5×3 @175 across

    3 rds w/ 20lb vest
    400m run
    20 pullups
    30 air sq
    12:14

    4×100ft yoke carry @365

    4×15 GHD situps.

    Fridays are my favorite.

  3. Sean Flannery 04/13/2018 at 4:53 pm

    Strength: 205-228#
    WOD: 8:35 Rx
    Extra: 4 rds

  4. Ben 04/13/2018 at 2:56 pm

    Strength: up to 225#
    WOD: 8:02 Rx

  5. Alec 04/13/2018 at 1:54 pm

    Up to 215 (225×2), 9:49Rx

    Good luck to all our marathon runners on Monday!

  6. Kurt 04/13/2018 at 1:53 pm

    Strength: 165-205#
    WOD: 9:40 L2

  7. Crowley 04/13/2018 at 1:14 pm

    strength: up to 225#
    wod: 9:21 rx