Summer Time Abs + Partner WOD – CFS

May 26th, 2016

Category: CrossFit

Summer Time Abs + Partner WOD – CFS

Willis

Willis

This weekend (Memorial Day) Schedule

Friday – normal schedule

Saturday – one box only – General CrossFit classes in Southie Green at 8,9,10,11 & 2pm only.  There will be no 3pm and no 930 or 1030 in Southie Orange.  Intro, Oly, Mobility and Strongman will be at regularly schedule times.

Sunday – Classes at 9am and 10am only. No 11am or 12pm.

Monday Memorial Day – Classes at 9am, 10am and 11am in Southie Green

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Regional Squad 2011

REGIONALS

Don’t forget to watch the CrossFit Southie squad at Regionals Fri Sat and Sunday live at http://games.crossfit.com/  There heats will be between 9 and 1 each morning.

Reminder: New Endurance Class Tonight at 4:45pm!
As CrossFitters we are task oriented. All of of workouts have a purpose, whether that be time or reps and we approach each WOD with a goal. Most of us could benefit from incorporating more endurance training. It can be tough to approach a long bout of conditioning because comparatively it’s boring. In our newest class addition, we would like to change that.

On Mondays and Thursdays from 4:45-5:30pm we are going to be starting a class that focuses on building our engines using 3 modalities- rowing, biking, and running. The class will be mostly in interval format, but some days will also involve us going long and steady. What is different from this class compared to others out there is that we are going to strive to make each class goal orientated with each modality. This class will not have any burpees, jump roping, box jumps ect. For some of you the session could be used on a recovery day or even in addition to your daily WOD.

This class will not count towards your class total for the first 3 weeks and we encourage you to invite others. For non-members the class will be $10.00 for now. We are looking to get as much feedback as possible and if it is popular we will add more class times. If you have any questions feel free to email me, [email protected]

Summer Time Abs
Rollouts
Wipers
Plank-up up and overs
Side planks with Jane Fondas

Partner WOD
600m Run Together
42 Thrusters (95,65)
42 Pull-ups
600m Run Together
30 Thrusters
30 Pull-ups
600m Run together
18 Thrusters
18 Pull-ups

If you have a sub 4 Minute Fran complete the ADV version

Level 2 (75,50)
Level 1 (65,35)
ADV- (115,75), Chest to Bar Pull-ups

Conditioning Class: WOD
10 x 50m Sled Push (25/45#)
*Work in teams of 3 or rest 2:1

Conditioning Class: Core
2 Rounds
:30 on, :15 off
Straight Leg Raises
Around the World
Hug a Twinky

DISCUSSION 9 Comments

  1. jason barrow 05/27/2016 at 12:59 am

    WOD: 16:09 Rx Fran reps solo style
    (Odd number of people at the 7PM, so Trev, Thomas, and I went at it solo.)

  2. Trevor Crean 05/27/2016 at 12:18 am

    13:59 Rx solo with half the reps. Felt more like Fran.

  3. Jule 05/27/2016 at 12:14 am

    19:01 Rx with Liz.

  4. Morgan 05/26/2016 at 1:52 pm

    15:24 Rx w/ Kaitlyn! Fun wod that fortunately felt nothing like Fran.

  5. Kurt 05/26/2016 at 1:34 pm

    17:52 Rx w/ D-Love

  6. Brian M. Maser 05/26/2016 at 1:25 pm

    16:11 Rx w/ Frawls. Kippy and Morgan opened up a can of whoop ass in the 530.

  7. Nick Alonso 05/26/2016 at 1:16 pm

    WOD: 17:48 with Justin

  8. Mike Quigley 05/26/2016 at 12:37 pm

    16:47 with Brian

  9. Frawls 05/26/2016 at 12:29 pm

    WOD w/ Mase – 16:11 Rx