Southie Benchmark WOD

Jun 22nd, 2013

Category: CrossFit

Southie Benchmark WOD

Bob - using the kip

Bob – using the kip

Do you dread 800’s? Or maybe wish you were faster at them? Don’t forget that we are offering a free running clinic for all members on Tuesday evenings at 6:30pm. Take advantage of this opportunity, Brogan is one of the founders of the November project and a hell of a motivator. Don’t miss out 🙂

We have 10 CrossFit Games tickets that we are looking to sell. They are the Silver tickets, and they are selling through the venue for $75.00 + a $30.00 convenience fee. We are selling them for $70.00 each. We will be out there, we just upgraded our tickets, whch is why we are trying to sell the rest.  If you were considering flying to LA to view the CrossFit Games and still need to but some tix, let us know!

Skill
Chest to Bar Pull-up
Butterfly C2B Pull-ups

WOD
“Southie Sangy”
Run 800m
3 rounds of:
3 Squat Cleans (185/115)
6 Burpees
9 C2B Pull-Ups
Run400m
3 rounds of
3 Squat Cleans
6 Burpees
9 c2b Pull ups
Run 800m

Level 3 (155/105)
Level 2 (115/75)
Level 1 400m-200-400; 2 rounds of each triplet (95/55)

DISCUSSION 8 Comments

  1. Nick D'Ascensao 06/23/2013 at 12:17 am

    25:05 – 135/red band. I feel like squat cleans are finally starting to click. Between Thur’s Thrusters and today my hips are shot.

  2. Mike Brown 06/22/2013 at 3:49 pm

    1. Good job homies. Heard “Surge” crushed it today RX. Way to go bro.

    2.Took a much needed rest day.

    3. Barrow crushing running WODs per usual.

    4. Great job manny. Form is key. Amy is an awesome coach. too bad she didn’t see your stripper deadlifts lol

    5. See everyone Monday : )

    • nicole d 06/22/2013 at 4:13 pm

      Re: #3…dude is a track star! It’s those long dancers legs of his;)

    • Manny Rodriguez 06/22/2013 at 6:26 pm

      Mike dont hate lol..im pretty sure amy would of help me to correct my DL!!

  3. jason barrow 06/22/2013 at 3:40 pm

    8/18/12 – 28:58 L3
    6/22/13 – 26:51 L3 (PR’d the F up!!!)

    Yeah Nicole, way to have your way with that Rx bar! I think I’d still be there if I did 185#. This summer nonsense is too much for me, I want to crawl into some cool cave and come out when it’s fall. I don’t remember Sangy being nearly as bad last time, I’m guessing it wasn’t this hot on that August morning.

    ‘Bout to roll up to CF LANDO to hang out with some cool Southie kids and cheer on some more cool Southie kids.

  4. Manny Rodriguez 06/22/2013 at 3:23 pm

    34:00 L3 nice and smooth squat cleans for the first time thanks to amy!!
    Southie Sangy wasnt as bad as it looked!!

  5. nicole d 06/22/2013 at 3:11 pm

    One of the best Saturday WODs EVER! So happy I sucked it up and did 115.
    Major plus…2 days in a row of hanging with Barrow, it’s been far too long buddy!
    WOD: 34:59 (I couldn’t even make that shit up if I tried) Rx/red & blue bands

  6. nicole d 06/22/2013 at 11:43 am

    The only thing that would make this WOD more awesome would be if Barrow shows up at the 0930 today!