Rip Roarin’ – CFS

Jun 30th, 2016

Category: CrossFit

Rip Roarin’ – CFS

Jascha

Jascha

4th of July Weekend Schedule
Friday 7/1 – Normal schedule
Saturday 7/2 – Normal schedule until 3pm. No 3pm class. The gym will close at 3pm. Hero WOD: Lumberjack 20
Sunday 7/3 – All levels classes at 9AM & 10AM only.
Monday 7/4 – All levels classes at 8AM, 9AM & 10AM only. Partner WOD!

This Saturday, July 2nd the Reebok RV will be arriving at Crossfit Southie sometime around 12:00pm to give athletes a chance to try on the Nano 6 before it launches. Exclusivity to the Max! Not only that, Reebok will be providing you all with some POST-WOD food. Please feel free to come hang out, check out some sweet new gear, grab some lunch and hang with the rest of our awesome community!

Strength
1. Push-press
2-2-2-2
2. Push-jerk
3-3-3-3

WOD
3 Rounds
10 Deadlifts (275, 185)
15 Burpee Box Jumps
20 Calorie Row

Level 3 – 225, 155
Level 2 – 185, 135
Level 1 – 155, 105

Conditioning Class: WOD
Every 2 minutes for 20 minutes:
300m Run OR 20 Burpees
Alternate between the two movements.

Conditioning Class: Core
2 Rounds
10 Strict Toes to Bar
5 Around the Worlds (each way)
10 Kipping Toes to Bar
3 Dragon Flags
Rest as needed

DISCUSSION 15 Comments

  1. Sean Flannery 07/01/2016 at 6:10 pm

    PP: 250×2
    PJ: 235×3
    WOD: 11:48 Rx

  2. Ryan Gould 07/01/2016 at 2:37 pm

    PP: 145×2
    PJ: 155×3
    WOD: 14:22 L3…did singles the whole way through on the DLs to save the hands after Angie on Wed.

  3. Joel 07/01/2016 at 2:56 am

    Push Press: 145×2 PR
    Push Jerk: 125×3 – I am not good at the push jerk – for some reason i think it’s going to crash on my head every time
    WOD: 14:00 185# (L2)

  4. Andrea Cooke 07/01/2016 at 2:24 am

    Wod: 9:04rx

  5. jason barrow 07/01/2016 at 12:48 am

    Push Presh: 165×2
    Push Jerk: 175×3
    WOD: 12:41 Rx

  6. Trevor Crean 06/30/2016 at 11:19 pm

    Had a hard time straightening my arms after yesterday. Heavy deadlifts fixed that.

    WOD: 12:10 Rx

    • Peter Gooding 07/01/2016 at 2:56 am

      You got me by 9 secs. *golf clap*
      Though I think my PP/PJ beat your “—” ; )

  7. Eddy 06/30/2016 at 11:05 pm

    Strength: Did a bunch of power cleans up to 185 working on form then arm farm
    Hit this WOD with Shane and took about 34 minutes with some slow runs

    40-30-20-10
    Cals on Rower
    Cals on Bike
    400m run on each transition

  8. KB 06/30/2016 at 10:19 pm

    Push press : 95
    Push jerk : 110
    L3 15:58- think burpee box jumps suck Felt like a windy day at the beach with the new fans ❤️❤️ Thank u

  9. Crowley 06/30/2016 at 1:12 pm

    push press: 215
    push jerk: 225
    wod: 11:17 rx

  10. melstec 06/30/2016 at 12:58 pm

    115/135
    Wod: 11:42 L3

  11. Liz Crean 06/30/2016 at 11:53 am

    115/125
    Wod 11:54 135#

  12. Nick Alonso 06/30/2016 at 11:29 am

    PP/PJ: 185/195
    WOD: 13:50 Rx