Skillz Lab on Tuesdays – CFS

Mar 13th, 2017

Category: CrossFit

Skillz Lab on Tuesdays – CFS

Alex

New Class Addition: Southie Skills Lab Tuesday Nights @ 7pm!
We’re excited to announce that CrossFit Southie skills lab has started off with a bang! Last Tuesday night we had a lot of peeps get their first bar muscle up, and others working on chest to bar! Each week will be a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements will be kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes are an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! All ability levels welcome. This class is free for all members and does not count toward your weekly class total. This week we will focus on toes to bar and skin the cat. So, come on by and get some ill skillz!

Strength
Deadlift
3-3-3-3-3

WOD
3 Rounds
8 Bar Facing Burpees
8 Power Snatches (135,95)
8 Bar Facing Burpees
16 Kettlebell Swings (2,1.5)

Level 3- (115,75)
Level 2- (95,55), (1.5,1)
Level 1- (75,45), (1,0.75)

DISCUSSION 15 Comments

  1. Joel Carpenter 03/16/2017 at 12:51 pm

    Deadlift : 295 x 3 / 315 x 1
    WOD: 8:44 65#

  2. Ryan Gould 03/14/2017 at 3:22 am

    DL: 335×3
    WOD: 13:03 @ 105#, 1.5 pd

  3. andrea 03/14/2017 at 1:50 am

    deadlift: 245×5
    wod: 8:00rx

  4. Brett Fiorovanti 03/14/2017 at 12:40 am

    Deadlift:305

    WOD: 8:24 #115 and 2 pood

  5. Trevor 03/14/2017 at 12:28 am

    325
    11:22 w/ 115# and 2pd

  6. Daniela Bitto 03/13/2017 at 11:56 pm

    DL 245
    Wod 8:41RX

  7. BrianC 03/13/2017 at 9:20 pm

    1.) 415
    2.) 9:47 Adv

  8. Mike Quigley 03/13/2017 at 8:12 pm

    DL – 365×3
    WOD – 9:54 RX

  9. Brian Maser 03/13/2017 at 5:28 pm

    DL: 325
    WOD: 10:43 Rx

  10. Ben Brauer 03/13/2017 at 4:51 pm

    Deadlift: up to 385#
    WOD: 9:54 Rx

  11. Kippy 03/13/2017 at 3:37 pm

    DL: 245 x 3
    WOD: 10:26 Rx

  12. Alec 03/13/2017 at 3:08 pm

    No DL, 9:56Rx.

    17.4 prediction: repeat of 16.4 –
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups
    https://games.crossfit.com/workouts/2016#workoutsWeekTab4

  13. SEAN FLANNERY 03/13/2017 at 2:04 pm

    DL: 308/330/353/375/391
    WOD: 10:18 Rx

  14. Crowley 03/13/2017 at 1:02 pm

    deadlift: up to 365×3
    wod: 8:14 rx