Southie Side Piece Challenge – CFS

May 1st, 2017

Category: CrossFit

Southie Side Piece Challenge – CFS

John

Side Piece Challenge!
We have a great new challenge for you all, The “Southie Side Piece”! Every month we are creating a WOD with movements and equipment you may not use regularly in class. We hope you will take the opportunity to get outside of your comfort zone and try something new! There are scaling options for everyone to participate. For scoring on the WOD we will keep a whiteboard up all month long with your results. You can perform the work out as many times as you want throughout the month. Record your best effort and post it on Instagram with the hashtag #southiesidepiece !

May Challenge
“Crossfit Cribbage”

ADV
100 heavy dubs
1 peg board ascent
75 heavy dubs
2 peg board ascents
50 heavy dubs
3 peg board ascents

RX
100 dubs
1 peg board ascent
75 dubs
1 peg board ascent
50 dubs
1 peg board ascent

L3
100 dubs
1 peg board ascent clearing the green line line
75 dubs
1 peg board ascent clearing the green line
50 dubs
1 peg board ascent clearing the green line

L2
200 singles
20 pull ups (may use band for assistance)
150 singles
15 pull ups
100 singles
10 pull ups

New to the Peg Board? Check out our quick tutorial!

Southie Skills Lab Tuesday Nights @ 7pm!
The skills lab has yet to disappoint! Last Tuesday night we worked on getting stronger in our strict handstand push-ups and trying to smooth out the motion of the kip! Each week holds 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 are 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. Tomorrow we will focus on the pistol!

Warm Up
8 min AMRAP
15/12 Cal Row
30 Double Unders
10 Russian Swings*

L2 – 15 Double Unders
L1 – 40 Single Unders

*pick a kb that is heavier than what you are using for Ameri-can Swings in the WOD. ADV don’t be afraid to give the heavy rope a try – you can al-ways scale the # of dubs.

Strength
EMOM10
2 Touch and Go
Power Snatches

WOD
Every Minute on the Minute for 20 Minutes
ODD- 15/12 Calorie Row
EVEN 1-15 Kettlebell Swings (2,1.5)
EVEN 2- 30 Double Unders

Level 2- 12/10 Cals (1.5,1), 15 DU
Level 1- 10/8 Cals (1,0.75), 40 singles
ADV – 50 dubs or 30 dubs with heavy rope

DISCUSSION 13 Comments

  1. Jen Merinder 05/02/2017 at 2:07 pm

    AMRAP: 4 rds
    2 TnG Power Snatch: up to 135#
    EMOM: completed ADV (w/ 50 dubs)

  2. Ryan Gould 05/02/2017 at 2:00 am

    PS: 75-125 (x2)
    WOD: no rounds missed. 12 cals/2 Pd. Some might say “Rx-12 cals” while others may cry

  3. Jason Barrow 05/02/2017 at 12:47 am

    Uh oh Amy. Two EMOMs in a row that I was able to get through Rx after NEVER being able to get through Rx without a miss before.

    Snatch: 95# – 155#
    WOD: Rx no misses

  4. biscoe 05/02/2017 at 12:44 am

    snatch: up to 205#
    wod: rx

  5. Joel Carpenter 05/02/2017 at 12:39 am

    AMRAP: 3+5 w/ 1.5 pood

    Power Snatch – got to 95 too fast. Hit the double minutes 5-9. Failed the second in minute 10

    WOD: 10 cals, 1.75 pood Russians, 40 singles

  6. Trevor 05/02/2017 at 12:20 am

    130

    Rx – 1 miss. The peanut gallery let me hear it after that.

  7. Daniela Bitto 05/01/2017 at 10:51 pm

    Deadlift in place of snatch, 175-205×5
    EMOM; Russian Swings/50 Dubs

  8. Mike Quigley 05/01/2017 at 6:31 pm

    Snatch 170×2, 175×1
    WOD – RX

  9. Ben Brauer 05/01/2017 at 5:29 pm

    Snatch: 165
    WOD: Adv w/ heavy rope

  10. Eddy 05/01/2017 at 1:40 pm

    AMRAP: 4 w/2p
    Snatch: 165×2, 175×1 took it for a walk and failed second TnG
    WOD: Rx

  11. Brian Maser 05/01/2017 at 1:06 pm

    Snatch: up to 170 (PR)
    WOD: ADV w/ heavy rope

  12. Marc 05/01/2017 at 11:45 am

    Snatch 175
    WOD: Adv w/heavy dubs