Spidey Sense

Joe Masley – Loyal to the Cause
Alice & Denise

FUNctional Fitness
We love this photo of Alice & Denise hiking up in Maine to celebrate their birthdays. Happy Birthday, ladies! This is an excellent example of getting outside to use your fitness outside of the gym and have some FUN while doing so! We encourage everyone to follow their lead and get outside when you can for some summer fitness fun.
We love to see Alice & Denise out celebrating together, but are very sad to say that after three dedicated years at CrossFit Southie (usually in the 12pm class!), Alice is moving to the midwest. We will certainly miss her, but know she’ll continue her CrossFit journey wherever life takes her and will always be a part of CFS. We’ll miss you, Alice – best of luck!

Warm-up
6 min AMRAP
50’ Burpee Broad Jump
5 Moon the Sky
50’ Spidey Crawl
5 Inchworms w/ Push Up

Skill
Rope Climb

Strength
Front Squat
2-2-2-2-2

WOD
6 Rounds
1 Rope Climb
6 Squat Cleans (135,95)
9 Burpee Lateral Jumps

Coaches Tip- This should be more of a sprint- not a long drawn out WOD. The goal should be to have the first few rounds < 2 minutes.

Level 3- 115,75
Level 2- 95, 55
Level 1- 75,35, 2 Pull to stands
ADV-155,105; legless

Extra Work
Southie SidePiece
12:00 Ascending Ladder
2 DB Burpee Step up/Over
100M Run
go up by 2s, run stays the same

ADV 70/50
RX 50/35
L2- 35/20
L1-30 Reps

7 Comments

  • Jen Merinder

    07/26/2018 @ 6:39 pm

    WOD: 9:58 ADV

  • Joel Carpenter

    07/26/2018 @ 1:17 pm

    Squat Clean + 2 Front Squats
    5×2 @ 135

    WOD: 12:20 @ 95

    First wod back from vacation is always fun and humbling all at once.

  • Ben

    07/26/2018 @ 3:36 am

    Front Squat: up to 305#
    WOD: 12:53 @ 155 w/ short rope

  • Trevor

    07/26/2018 @ 12:22 am

    Squat Clean + 2 Front Squats
    5×2 @175

    WOD: 13:04 135# w/ legless

  • Brian Campbell

    07/25/2018 @ 8:14 pm

    Wod: 9:54 Adv

  • Crowley

    07/25/2018 @ 2:50 pm

    front squat: up to 255#
    wod: 9:52 rx

  • Sean Flannery

    07/25/2018 @ 12:28 pm

    FS: 225-265#
    WOD: 15:17 Adv
    Extra: 10+4 bsu

Comments are closed.

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