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)

15 Comments

  • Joel Carpenter

    03/16/2017 @ 12:51 pm

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

  • Ryan Gould

    03/14/2017 @ 3:22 am

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

  • andrea

    03/14/2017 @ 1:50 am

    deadlift: 245×5
    wod: 8:00rx

  • Brett Fiorovanti

    03/14/2017 @ 12:40 am

    Deadlift:305

    WOD: 8:24 #115 and 2 pood

  • Trevor

    03/14/2017 @ 12:28 am

    325
    11:22 w/ 115# and 2pd

  • Daniela Bitto

    03/13/2017 @ 11:56 pm

    DL 245
    Wod 8:41RX

  • BrianC

    03/13/2017 @ 9:20 pm

    1.) 415
    2.) 9:47 Adv

  • Mike Quigley

    03/13/2017 @ 8:12 pm

    DL – 365×3
    WOD – 9:54 RX

  • Brian Maser

    03/13/2017 @ 5:28 pm

    DL: 325
    WOD: 10:43 Rx

  • Ben Brauer

    03/13/2017 @ 4:51 pm

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

  • Kippy

    03/13/2017 @ 3:37 pm

    DL: 245 x 3
    WOD: 10:26 Rx

  • Alec

    03/13/2017 @ 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

  • SEAN FLANNERY

    03/13/2017 @ 2:04 pm

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

    • SEAN FLANNERY

      03/13/2017 @ 2:07 pm

      Post WOD Strength:
      Push Press: 2-2-2-2-2:
      200/210/225/231/243

  • Crowley

    03/13/2017 @ 1:02 pm

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

Comments are closed.

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