The Week Ahead

Oct 11th, 2015

Category: CrossFit

The Week Ahead

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This Monday, Columbus Day, we will be running a reduced schedule with All Levels Classes at 530,630,730,9,11,12,4,5,6 & 7pm.  Bootcamp is on as scheduled.  The gym will be open all day if you want to come in at a non class hour for Open Gym.

We want to wish a big congratulations to CrossFit Southie’s youngest member, Ariella Bezan. Last weekend, Ariella ran the Joggin’ for Frogman to benefit the Navy Seal Foundation. This was Ariella’s first 5k EVER and she took third place in her age division! We are very proud of how hard she works here every time she comes in and can’t wait to watch her continue to improve. Way to go, Ariella!

Strength
Squat Clean
2-2-2-2-2

WOD
3 Rounds
50 Double Unders
30 Kettlebell Swings (1.5,1)
25 Double Unders
15 Toes to Bar

Level 2 (1,0.75)
Level 1 (0.75, 0.5)

Strength Schedule
Tuesday – Deadlift
Thursday – Snatch – Benchmark: Open WOD 12.3
Friday – Back Squat

At Home WOD
1.) Max Burpees in 5 Minutes
2.) World’s Greatest Stretch – 5 Minutes Total
3.) AMRAP: 5 – 10 Hollow Rocks, 10 Russian Twists, 10 Supermans

Scroll to Bottom Of Page for More “Travel WODs”

DISCUSSION 7 Comments

  1. Crowley 10/12/2015 at 1:09 pm

    squat clean: 245×2
    wod: 10:12 rx

  2. Andrea Cooke 10/12/2015 at 1:22 am

    Nice job Ariella! That is awesome!

  3. Kathy B 10/11/2015 at 11:50 pm

    Congrats to Ariella!!!! Keep up the good work
    Workout with my girl Andrea — 10 mins on the bike 4 rounds : 8 sitting presses (DB) 8 rows with DB 6 diamond push ups 20 sit ups
    EMOM 10: row 150m missed 7th round -that EMOM worked on the shit I hate most –being uncomfortable

  4. Kelly 10/11/2015 at 5:57 pm

    9:33 RX
    No lifty today. Did some back exercises

  5. Arik Pogrebinsky 10/11/2015 at 5:26 pm

    SC: 225
    WOD: 9:39 L2

  6. Nick Alonso 10/11/2015 at 4:04 pm

    SC: 175×2 185×1
    WOD: 11:13 Rx

  7. Jule 10/11/2015 at 3:43 pm

    Squat Clean: 185#
    WOD: 8:56 L1 + GHD