Save The Date for The Little Warrior WOD & Church Street Coffee Tasting!

Mar 30th, 2018

Category: CrossFit

Save The Date for The Little Warrior WOD & Church Street Coffee Tasting!

Hillary – Open WOD 18.4

Save The Date for The 2018 Little Warrior WOD!
The Little Warrior WOD Foundation was created by our very own member, Chad Verry, to help fund the research and development to aid in the fight against childhood cancer. Our favorite DJ, Sammy Sprinkles will be in the house serving up those hot beats for us to work hard to!

  • Date/Time: Saturday, April 7th in all our regularly scheduled classes in Southie Green and Orange.
  • Donations: Chad will be collecting donations from 8AM – 12PM. For those donating $40.00+ you will receive your choice of a LWW T-shirt, tank or snap-back hat.
    *Donations are not required to take class
  • Prizes: Will be awarded to the best male and female scores for the day.
  • If you would like to support the LWW by making a purchase through their online shop, please visit their Facebook Page here. All funds collected directly benefit the Little Warrior Foundation.

This WOD is for the brave little children who are affected by cancer. This WOD, everyone comes out a winner. How big is your brave…

Post/Pre-WOD Treats!

Church Street Coffee
Denis from Church Street Coffee will also be here on the 7th for a sampling of his amazing coffee! Denis has been here for the past two Southie Showdowns and his products are a crowd favorite. Be sure to swing by his table and get your caffeine buzz on!

 

 

 

 

Real Smart Cookie
Meg Fox from Real Smart Cookie will  be here for The Little Warrior Wod for your post or pre WOD fuel! Meg is a local crossfitter that started this company looking to produce a clean delicious treat for the masses to enjoy!
Real Smart Cookies are…….

  • grain-free
  • gluten-free
  • dairy-free
  • soy-free
  • refined-sugar-free,
  • preservative-free
  • oven-free (yes, even vegan!)
  • Absolutely Delicious!!

EASTER SCHEDULE We will be running a reduced schedule on Easter Sunday with 2 All Levels classes at 9 and 10am.

Warm-up
6 min AMRAP
12/10 Calorie Row or Ski
12 Jumping Lunges
20 Hollow Rocks

Strength
EMOM14
Odd- 3 Box Squats
Even- 6 Pistols (3 each leg)

ADV- Add load to the pistol

WOD
15 Minute Ascending AMRAP
5-10-15-20-25-30…
Calorie Row or Ski Erg
Wallballs

ADV – 30/20 Medball, Assault Bike

Extra Work
Snatch @75-80%
EMOM10
Odd- 30s Static hold in the mid-hang
Even- 1 Low Hang Snatch
1 Mid Mid Hang Snatch
Rest 2 Minutes

EMOM8
Odd only- 1 Squat Snatch @90%

DISCUSSION 7 Comments

  1. Sean Flannery 03/30/2018 at 9:52 pm

    EMOM: Box Squat up to 237#, pistols w/22#
    WOD: 35 + 20 WB Rx.
    Extra: Hold/Complex: 115-135, Snatch: 145-165

  2. Trevor 03/30/2018 at 5:59 pm

    Did yesterday’s wod
    10:28 Rx

    EMOM12
    Odd: 8 DL (225#)
    Even: 8 strict fat bar pullups

    Cooldown
    5 rounds
    100lb sandbag carry down and back.
    10 GHD sit ups

  3. Joel Carpenter 03/30/2018 at 3:06 pm

    Box Squat – 165
    Pistol – needs improvement
    WOD – 25+15 ski erg

  4. Kurt 03/30/2018 at 2:15 pm

    EMOM: up to 165-205#
    WOD: 30+12 assault bike
    Extra: complex: 115-125#, snatch: 135-155#

  5. Crowley 03/30/2018 at 1:02 pm

    emom: up to 255#, strict HSPU instead of pistols
    wod: 30+35 c2 bike

  6. Ben 03/30/2018 at 12:56 pm

    EMOM: Squat up to 275#, pistols w/ no weight
    WOD: 30 Adv.
    Extra: Hold/Complex: 135-145, Snatch: 145-160

  7. Alec 03/30/2018 at 12:24 pm

    275lb box squat, 26lb. pistols, 25+48 bike/ski