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Outdoor Group Stretching
Outdoor Group Stretching

We know it’s tough to commit to things with the warmer weather here, however, we want you to strongly consider signing up to compete in the In House Throwdown here at Crossfit Southie next month. This is our 4th annual In House Competition and we plan on making it the best yet! The more we get to sign up, the merrier. For those of you who are hesitant to compete, let me ease your mind. Don’t view this as a competition against your peers, but rather a competition against yourself. This is your chance to push yourself outside of your comfort zone to test your limits! You’ll never know what you are capable of unless you try. The added bonus… after WODing, we plan on having beers and a BBQ! What better way to spend your Saturday?!?!?! And to boot, we have rented SUMO costumes to host a few wrestling matches in addition to a dunk tank where Coach Dedonno will be perched- so get that softball pitch ready!

Don’t want to compete but still want to be involved with the fun and festivities? Awesome, we need your help! We’ll need lots of judged and volunteers to help the day run smoothly. If you can lend a hand, we’d very much appreciate it.

As we get closer to the event, we will release more details and workouts. For now, take a look at the standards below, see which division you fall into, and get signed up! We’re very excited about getting as many people as possible involved this year. Get pumped!

Rx Division: Thrusters 95/65, Snatches 115/75, Toes to Bar, Double Unders, Unassisted Pull Ups, Wall Balls 20/14 to a 10′ target
Scaled Division: Thrusters 65/35, Snatches 75/45, AbMat Situps, Single Unders, Blue Band Pull Ups, Wall Balls 14/10 to 10′ target

What: CrossFit Southie In-House Throwdown
When: Saturday May 17th
Where: Here! CrossFit Southie
Who: Everyone
Click Here to Register to Compete or Volunteer/Judge

Back Squat
-Immediately after each set complete 12 weighted lunges with a back rack barbell or holding kb’s

3 Rounds
30 Double Unders
15 Push-ups
Rest 1 minute
3 Rounds
30 Double Unders
12 Ring Dips
Rest 1 Minute
Then 3 Rounds
30 Double Unders
9 Handstand Push-ups

Level 2- 15 Double Unders, 12-9-6
Level 1 – 60 Singles, 9-6-3


  • Kendra

    05/03/2014 @ 12:18 am

    125, 1p lunges
    17:47 – actually did rx # of dubs for the first time! Red band dips, 2 ab mat hspu

  • JonesMike

    05/02/2014 @ 10:13 pm

    )12:42 Rx, biscoe won the tshirt contest today with the puking panda.

  • Mike Brown

    05/02/2014 @ 9:06 pm

    HTK goes Toasty!?

  • Kara

    05/02/2014 @ 8:18 pm

    140 BS
    19:15 wod w purple band dip, 1ab mat and 5 HSPU per round. Lots of failed HSPU and lots of looking around on my part.

  • Kelly

    05/02/2014 @ 4:26 pm

    145# squat
    WOD: 14:50. Ring dips are so frustrating.

  • Petra

    05/02/2014 @ 3:31 pm

    140# / 1 pood KBs
    WOD: 17:07, had to use 1 abmat for last two rounds of HSPU.

  • Jason

    05/02/2014 @ 2:46 pm

    295, 1.5 pood KB lunges
    18:57 Rx

  • Crowley

    05/02/2014 @ 2:24 pm

    squats/lunges: up to 315/62
    metcon: 13:46rx – arms and shoulders were yoked up after that one

    did some squat cleans with Alden after, worked up to 235×1

  • Rob Hassell

    05/02/2014 @ 1:46 pm

    335×2, 53 KB
    24:40 – BT rep scheme but needed #*#*@(^! purple bands on HSPU
    This WOD should be called “Hassell’s Kryptonite” – push-ups, ring dips, & HSPU are my biggest goats. I am going to do it every 3 months until I stop sucking

  • Marc Piccuirro

    05/02/2014 @ 1:04 pm

    315, 62# KB
    19:31 BT rep scheme

  • Lindsay B

    05/02/2014 @ 2:09 am

    Weird – it’s my best friend’s wedding too!

  • Shelby

    05/02/2014 @ 12:45 am

    I would compete I would but it’s my best friend’s wedding! Think she’d be okay if I skipped?

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