“Hope” & Southie Skills Lab Re-Start! – CFS

Mike

Southie Skills Lab Tuesday Nights @ 7pm!
Southie Skills will be starting REPEATS this week! We have gotten pretty gymnasty these last few weeks, and now it is time to start back over and work our way through again. As a reminder: 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. This week we will be working on the bar muscle-up and chest-to-bar pull-ups!

Warm-up
Partner up and complete 1 round of the WOD with a partner. Only one partner works at a time.
*Sub strict pull ups or kip swings in place of the Chest to Bar Pull Ups

WOD
“Hope”
Three rounds of:
Burpees
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Scaled – (55/35)

Comments/Scores from 7/12/2016 http://crossfitsouthi.wpengine.com/tuesday-712-cfs/
Comments/Scores from 7/16/2015 http://crossfitsouthi.wpengine.com/benchmark-hope-2/
Comments/Scores from 9/11/2014 http://crossfitsouthi.wpengine.com/benchmark-hope/

Skills Class @ 7pm
Bar Muscle Ups & Chest 2 Bars

11 Comments

  • Ryan Gould

    07/13/2017 @ 7:35 pm

    First time doing this one

    Hope: 193 Rx

  • Dan Palermo

    07/12/2017 @ 9:50 am

    259 RX

  • Joel Carpenter

    07/12/2017 @ 1:57 am

    2013: 184 (65#, 20 inch box, regular pull-ups)
    2016: 172 RX
    2017: 179 RX PR!

  • Jason Barrow

    07/12/2017 @ 1:08 am

    I’m down with this one being only once a year. As excited as I get for it, I forget how much it sucks in the moment.

    Hope:
    7/17/13 – 195 Rx
    7/12/16 – 211 Rx
    7/11/17 – 239 Rx (PR!)
    Of course Thornton gets me by 1 rep.

  • Trevor

    07/12/2017 @ 12:19 am

    237 Rx.

    Up from 227 last time.

  • Brian Campbell

    07/11/2017 @ 9:25 pm

    277 Rx

  • Mike Quigley

    07/11/2017 @ 5:33 pm

    240 RX up from 231 RX last year. If I knew JT was at 240 I would’ve done one more!

    • JT

      07/11/2017 @ 6:44 pm

      I knew there was a reason you changed to the 630 class Quigs!!

  • JT

    07/11/2017 @ 4:24 pm

    240Rx

  • Daniela Bitto

    07/11/2017 @ 2:39 pm

    Today- 295RX
    2016- 279RX

  • Ben Brauer

    07/11/2017 @ 1:59 pm

    252 Rx
    7/12/16 – 227 Rx

Comments are closed.

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