Southie Spotlight: May Member Achievements!

Jun 4th, 2018

Category: CrossFit

Southie Spotlight: May Member Achievements!

Brendan

Wed night Oly is suspended indefinitely due to low attendance.  Sat class will run as normally scheduled.

Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your May Accomplishments!

Warm Up
4 Rounds
:20 on/:10 off
Burps – Rest in plank position
Immediately into
4 Rounds
:20 on/:10 off
Bottom to Bottom Squats

Strength
Box Squat
8×2
(Every 90s)

WOD
15-12-9
Clean and Jerk (135,95)
Burpee Lateral Jumps x2

Level 3- 115,75
Level 2- 95,55
Level 1- 75,35

Extra Work
Bike
7 Rounds
30 max effort calories
rest 90s

6:30AM Bootcamp and 4:45PM Conditioning
For Time
70/60 Calorie Row
50/40 Calorie Bike
40 Burpees Over the Rower
40/30 Calorie Ski Erg

E5MOM
X Distance Run

L4- 535m Run, WOD complete in <28 minutes
L3- 400m Run, WOD complete in <32 minutes
L2- 300m Run, 50/40 Row 30 Burpees, 40/30 Bike
L1- 200m Run, 40/30 Row, 30/20 Bike, 20 Burpees, 20/15 Ski

DISCUSSION 7 Comments

  1. Ryan Gould 06/05/2018 at 3:38 am

    Box Squat: 195×2

    Mod WOD: 7:58

    30-24-18
    Bike Cals
    (1:1) Push-ups/sit-ups

    *torn hands from the Throwdown. Not touching a barbell today

  2. Jason Barrow 06/05/2018 at 1:04 am

    I just want to say I REALLY appreciate the stylized weekly achievement boards. I hope I’m not the only one saying so.

    Box Squat: DNF
    WOD: 7:59 L3

  3. Trevor 06/05/2018 at 12:30 am

    195

    11:01 Rx.

    Surrounded by Merinders… all moving faster than me.

  4. Brian Campbell 06/04/2018 at 9:31 pm

    Extra: 121 Cals (:30 on/:90 off x7)
    Strength: 275
    Wod: 7:58 Rx

  5. Sean Flannery 06/04/2018 at 2:25 pm

    Box Sq: 287#
    WOD: 9:32 Rx
    Extra: 20:07 Rx

  6. Ben 06/04/2018 at 12:49 pm

    Box squat: 315
    WOD: 8:01 Rx
    Extra: 19:25

  7. Crowley 06/04/2018 at 12:42 pm

    box squat: 215
    wod: 8:08 rx