Southie Side Piece Challenge – CFS


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”

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

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

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

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.

2 Touch and Go
Power Snatches

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