Switch As Needed – CFS

Mar 19th, 2016

Category: CrossFit

Switch As Needed – CFS

Tom

Tom


Schedule Reminder: St. Patty’s Day Murph Tomorrow! (Sunday)

Due to the parade and the madness that ensues South Boston on Parade Day, classes will be at 8am and 830am with a social immediately following at the box. We will be completing the hero WOD “Murph.” This is a really tough workout, but can be scaled for every ability level. Don’t let the volume scare you away!
Murph

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*You can partition the pull ups/push ups/air squats however you want. In the event of bad weather, we will sub 2000m Row or 2 Miles on the Bike for the 1 mile runs.

We encourage everyone to come and participate and if you are willing, bring some food/booze to the social. We will be closing up shop after the brunch before the roads close down for the parade. Post to comments if you are able to make it and will be contributing to the social.

Partner WOD
Row 100 Calories
-Partner Holds 2 KBs in the Front Rack position. Switch when needed. (1.5,1)

150 Shoulder to Overhead (95, 65)
-Partner holds a plank for the duration. Switch as needed.
ADV: Handstand Hold

300 Double Unders
-Partner holds active goblet squat. Switch as needed.

Level 2- (80,55), 75 Calorie Row, 100 STOH, 150 Double Unders
Level 1- (65,35), 75 STOH, 300 Singles

DISCUSSION 3 Comments

  1. Eddy 03/19/2016 at 5:23 pm

    16.4 this morning: 171 RX followed by this WOD
    WOD: 22ish (didn’t look) at Rx with my buddy Max

  2. jason barrow 03/19/2016 at 3:47 pm

    WOD: 22:31 w/ Ryan and Ross (Rx reps, smorgasboard of KB/bar scaling)

  3. Marc Piccuirro 03/19/2016 at 12:42 am

    216
    Tri’s and lower back were smoked