Saturday Partner WOD

Jan 13th, 2018

Category: CrossFit

Saturday Partner WOD

AL – Reppin’ the Pistol

MLK SCHEDULE – Normal Schedule this weekend. We will be running a reduced on Monday night (MLK DAY) with All Levels classes in Southie Green only.  The morning schedule will remain the same.

InBody Scan Coming to CrossFit Southie Next Saturday!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie next Saturday, January 20th! Appointments will be available from 6AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!

The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking HERE.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly!

What is an InBody scan? Through the use of cutting edge bioelectrical impedance analysis, the InBody allows for accurate and non-invasive body composition testing! InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the price, time and invasion of personal space. This quick, easy and precise analysis will provide an objective starting point to track your progress as you start, or continue, on your quest to better health and fitness.

Watch this video to see what a scan will look like
Watch this video for best practices before you get your scan
Learn more about how to interperet your results sheet

*InBody scan is NOT required to participate in the challenge, and you do not need to be signed up for the challenge to sign up for a scan. Anyone can benefit from having this information! We plan to bring the InBody back at the end of the challenge so we can compare results. *

Schedule your appointment here!.
*Please note, scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for! 🙂

Warm-up
Partner Up!
P1 – 250/200m Row
P2 – Scap Pull Ups
Switch
P1 – 250/200m Row
P2 – Box Jump Overs
Switch

Partner WOD
100 Hang Squat Clean Thrusters (135,95)
100 Strict Pull-ups
200 Box jump overs

While one partner is working the other partner is rowing for distance. The repetitions can be completed in any order.

Score= Time for completed Reps & Rowing Distance

Level 3- 115,75
Level 2- 95,55
Level 1- 75,35
ADV- Strict chest to bar pull-ups

Extra Work
TBD By 6AM Crew

Rowing WOD
*Class in southie orange from 8:30 – 9:30

Warm Up
EMOM 12
Grab a light kettlebell
– 1min row
– 20 kb deadlifts
– 14 front rack kb lunges
– 10 alternating strict press

WOD
2 min @ 20 stroke per minute
2 min @ 22
2 min @ 24
1 min @ 28
1 min all out
X 2 with or without a rest

Goal is to get the most meters as possible.

Extra Rowing WOD
*to be completed anytime this week

Warm up
at least 5-10 minutes on the rower, air runner, bike etc.

WOD
3x1000m
rest 2 minutes between efforts

*The goal with these 1000m pieces are to pull strong and steady the entire time. Keep your strokes per minute low, and your pace consistent. Take your goal 2k pace, add a few seconds and stick with that pace for all 3 intervals.