Tabata This

Pat - L sit - 24/7
Pat – L sit – 24/7

Reminder: Brogan will be hosting the kick @$$ endurance program tonight at 6:30pm in front of Southie Green so show up a few minutes early and be prepare to get weird (and more fit!)

National WOD to support to the American Red Cross

This Saturday, July 13th, CrossFit Southie will unite with CrossFit gyms all across the US and participate in “Lift Up Moore,” a fund-raiser for the American Red Cross’ relief efforts in Moore, OK.

Although the tornado struck on May 20th, we might remember that 24 souls perished, hundreds were injured, and the town of Moore was effectively leveled. As such, much work remains and the needs in the community are great. Visit

The CrossFit community has distinguished itself by its past support and participation in such events for the greater good. This event will build upon that tradition.

As an athlete, you will undertake a grueling WOD that memorializes the 5/20/13 date of the tornado, and you can compete on a national leader board and vie for prizes from our sponsors.

1. Take 15 minutes to build up to:

-1 RM Clean (Squat Clean or Power Clean are acceptable)

2. 5 Rounds for Time:

-20 Burpee Lateral Bar Hops
– 13 Squat Cleans (135/95)
By securing the participation of at least 100 gyms and 5,000 athletes, we hope to raise $50,000 for the American Red Cross.

In the time it takes to do 30 air squats, you can sign-up!

Just visit and type “Lift Up Moore” in the search box to find our gym.
Select one of three participation levels:

1. Participate in the WOD only. No donation.

2. Participate in the WOD and make a $10 donation to the Red Cross.

3. . Make a larger donation.

Front Lever
Back Lever

“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.