Support Staff

Oct 14th, 2018

Category: CrossFit

Support Staff

MB Runs

Interest in Trying Crossfit Southie? Check out our FAQ to help educate you on what we do here!

Warm-up
Partner Up!
4 Rounds
:30 on/:30 off
-Bike, Ski or Air Runner
Then
4 Rounds
:30 on/:30 off
– Ring Support or L-Sit Hold

Strength
Back Squat
2-2-2-2-2

WOD
30-20-10
Hang Squat Cleans (75,55)
Ring Dips

Level 2- (65,45) 21-15-9 Ring Dips
Level 1-(55,35), 21-15-9 Bench/Box Dips

CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance Sprint WOD
6 Mile Bike Sprint
(Partion Distance Anyway)

Endurance WOD
75 Ab-Mat Sit-Ups
50 Box Jumps Overs
50’ KB Goblet Lunge

Rest 4 Minutes

50’ KB Goblet Lunge
50 Box Jumps Overs
75 Ab-Mat Sit-Ups

Weekly Strength/Benchmark Schedule – Click Here

At Home WOD
AMRAP:20
10 Burpees
20 Air Squats
30 Sit Ups
40 Russian Twists (20 each side)

DISCUSSION 1 Comments

  1. Joel Carpenter 10/15/2018 at 2:48 pm

    185 across for the back squat
    11:10 (65# bar) ring dips got spicy