No Sunday Scaries Here

Oct 20th, 2019

Category: CrossFit

No Sunday Scaries Here

Goose & Hales – Calm Before the Storm

Parking Update this Weekend
Sunday TODAY! – Parking will be reopened in our main lot but the drive through portion toward pier transmission and BCBS will be off limits. Southie Orange will be closed. Endurance class will meet with Sebastian in Southie Green today.

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Dynamic Drills Through The boxes
-High Knees
-Butt Kickers
-Bear Crawl
-Side Shuffle

Strength
E2MOM12
2 Overhead Squats

WOD
30-20-10
Box jump Overs
Wallballs

L1-  20 -15- 10 reps

At Home WOD
4 Rounds
8 V-Ups
18 Bicycle Crunches
36 Russian Twists
18 Alternating Lunges
8 Burpees

CFS Endurance Sunday – Southie Green @ 10AM

Endurance WOD
2 rounds per WOD
3:30 per round
1 Minutes rest between rounds
2 Minutes between WODs

WOD 1
150 / 100m Ski
12 / 10 Push Ups
250 / 200m Ski
12 / 10 Push Ups
Max Wall Balls (20/14)

WOD 2
9 / 5 Cals Bike
100 Foot Sandbag Carry
15 / 10 Cals Bike
100 Foot Sandbag Carry
Max Sandbag Lunges

WOD 3
20 KB Suitcase Deadlifts
20 Hollow Rocks
200 Foot KB Farmers Carry
20 Hollow Rocks
Max Russian Twists

WOD 4
150 / 100m Row
14 KB Swings
250 / 200m Row
14 KB Swings
Max KB Goblet Squats