Southie Spotlight: March Member Achievements!

  • April 4, 2018
  • By :
Mullins crushing 18.3

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 March Accomplishments! The March Sidepiece board is also displayed which featured a Crossfit Favorite……Dumbbells! The Sidepiece WOD was compliments of Crossit.com

Warm-up
5 Minutes Bike/Ski/Run/Row
EMOM – 4 Burpees

Strength
Overhead Squat
3-3-3-3-3

WOD (15 minute cap)
50 Squat Snatches (115,75)
EMOM- 4 Burpees

Level 2 – (95,65)
Level 1 – (75,35), Power Snatches, 3 Burpees

Extra Work
EMOM20
Odd- 15/12 Calorie Bike
Even 1- 10 Front Rack Lunges (135,95)
Even 2- 10 Pistols

 

 

 

6 Comments

  • Ryan Gould

    04/05/2018 @ 3:20 am

    EMOM 20

    Min 0-10
    Even: Bike (12 cals)
    Odd 1: 10 KB lunges (2 pd)
    Odd 2: 10 KB swings

    Min 11-20
    Even: Ski (12 cals)
    Odd 1: 5 Sandbag over the shoulder (100#)
    Odd 2: 10 KB lunges

    That was heavy breather of a wod

  • Brian Campbell

    04/04/2018 @ 11:13 pm

    Wod only: 8:37 Rx

  • Trevor

    04/04/2018 @ 11:12 pm

    Back Squat: 5×5 @225

    Sandbag to pedestal (2 soft boxes)
    [email protected]
    [email protected]

    4 sets
    10 GHD
    10 Back ect

  • Sean Flannery

    04/04/2018 @ 2:01 pm

    OHS: 155 w/pause at bottom
    WOD: 10:58 Rx
    Extra: done

  • Ben

    04/04/2018 @ 1:23 pm

    OHS: 225×3
    WOD: 8:47 Rx

  • Crowley

    04/04/2018 @ 12:51 pm

    ohs: 225×3
    wod: 7:46 rx

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