Save The Date For Karaoke Night!

Apr 3rd, 2018

Category: CrossFit

Save The Date For Karaoke Night!

Lizzie & Josh hitting the 4:30 class

Southie Sing-A-Long
Save the date for our first social event of the spring! Join us for a night of karaoke fun to celebrate the close of the open and hang out with your southie peeps!
Date/Time: Saturday 4/21 8PM-??
Location: Wild Rover, 63 Chatham Street, Boston
Details: No Cover, No Line, Free Food and a separate room to hang out with your southie crew
*You do not have to sing but it’s of course encouraged! Don’t worry if you don’t know anyone going, by the end of the night you will!

Warm-up
Run 1 Loop (535m)
Then 2 Rounds
9 Scap Push Ups
6 Strict Toes to Bar
3 Pull to Stand

Skill
Rope Climbs

WOD
In 8 Minutes
800m Run
In the remaining time
AMRAP
1 Rope Climb
5 Shoulder to Overhead (155,105)

Rest 2 minutes

In 8 Minutes
800m Run
In the remaining time
AMRAP
4 Power Cleans (155,105)
10 Push-ups

Rest 2 minutes

In 8 Minutes
800m Run
In the remaining time
AMRAP
3 Clean and jerks (155,105)
7 Toes to Bar

Level 3- 135,95
Level 2- 115,75
Level 1- 95,55, 600m run, 2 pull to stands
ADV- 185,125

WEATHER PERMITTING!

SUB 1000M ROW OR 1.25/1 MILE BIKE IF NEEDED

Extra Work
5-4-3-2-1-2-3-4-5
Bar Muscle-ups
100ft Sandbag hug carry between rounds (8in total) (150,90)

Too much?
Try 3-2-1-2-3 or 5-4-3-2-1

DISCUSSION 6 Comments

  1. Trevor 04/04/2018 at 1:11 am

    2+1/5+12/4 L3 (row/bike/air runner)

  2. Jason Barrow 04/04/2018 at 12:50 am

    WOD: 4 / 4+9 / 4 Rx

  3. Brian Campbell 04/03/2018 at 9:19 pm

    4+4, 5+1, 3+7 Adv (ski, air run, row)

  4. Sean Flannery 04/03/2018 at 7:09 pm

    2+1; 4; 3 Adv
    Extra: done with strict c2b and 2 1.5 pood kb fr rack carries, not timed

  5. Kurt 04/03/2018 at 1:23 pm

    4+1, 4, 3+7 Rx

  6. Ben 04/03/2018 at 1:18 pm

    4+1, 5+1, 4+4 Rx