Southie Spotlight: April Member Achievements

May 4th, 2018

Category: CrossFit

Southie Spotlight: April Member Achievements

Alex – Full Throttle

Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your April Accomplishments! Our Sidepiece Board for April is also displayed which featured the Bar Muscle-Up!

Sports Wellness Saturday

Dr. Miguel will be back this Saturday morning. Book your appointment here!

Warm-up
3 Minutes for Max Cals
Row / Bike / Ski (Athlete’s Choice!)

Then 2 Rounds
25’ Bandy Side Step (Right)
25’ Bandy Side Step (Left)
25’ Monster Walk (Forwards)
25’ Monster Walk (Backwards)

Strength
Front Squat
3-3-2-2-1-1

WOD
42/35 Calorie Row
21 Thrusters (95,65)
30/25 Calorie Bike
15 Thrusters
18/15 Calorie Ski
9 Thrusters

Level 2 – 75,50
Level 1 – 55,35

Extra Work
EMOM 14
ODD- 5-10 Strict HSPU facing the Wall
EVEN- 100M Sprint (if run is over :40 scale or run faster)

DISCUSSION 5 Comments

  1. Kurt 05/05/2018 at 1:27 am

    Srength: 185-205×3, 215-235×2, 245-260×1 (PR)
    WOD: 9:43 Rx

  2. Trevor 05/04/2018 at 6:01 pm

    BS
    5×5 @225
    Press
    5×4 @95
    EMOM10
    12 cal bike
    12 c2b
    GHD (weighted)
    4×8 @15

  3. Sean Flannery 05/04/2018 at 1:25 pm

    Strength: 225-275#
    WOD: 8:15 Rx

  4. Ben 05/04/2018 at 1:22 pm

    Front Squat: up to 315
    WOD: 7:59 Rx

  5. Crowley 05/04/2018 at 12:51 pm

    front squat: up to 285
    wod: 9:32 rx