Save the Date – CFS

Laurence
Laurence

showdown-save-the-date
We know it seems like a long ways away, but the 2016 Southie Showdown will be here before you know it! This is an amazing event for our community and we’d love for everyone to be involved. We’ll be looking for competitors, judges, volunteers, etc. Mark your calendars, save the date, and get ready for the Showdown! More details to follow.

Skill
Levers – Click For Demo

WOD
800m Run
3 Rounds
3 Power Snatches (135, 95)
6 Box Jumps (27,24)
9 Toes to Bar
600m Run
2 Rounds
3 Power Snatches (155, 105)
6 Box Jumps
9 Toes to Bar
400m Run
1 Round
3 Power Snatches (175, 120)
6 Box Jumps
9 Toes to Bar

Level 3 โ€“ 117/75, 135/95, 155/105
Level 2 โ€“ 95,65/115,75/135,85
Level 1 โ€“ 75,45/95,65/115,75 OR 75, 45 non-ascending

*Coaches Tip: If you want to try a heavier set of weights for todayโ€™s workout, but 3 reps per round is too many, keep the weight the same but do 1 power snatch per round. This will give you practice moving heavier weight while fatigued.

Conditioning Class: WOD
3 Rounds
1 minute max calories on Ski Erg
Rest :30
1 minute max calories on Assault Bike
Rest :30
1 minute max calories on Double Unders
Rest :30
1 minute max Burpees
Rest :30

Conditioning Class: Core
2 Rounds With a barbell:
10 Barbell Roll Outs
10 Windshield Wipers
1 minute Plank Hold
Rest as needed between rounds

15 Comments

  • Sean Flannery

    07/08/2016 @ 8:04 pm

    17:52 Rx

  • Chad Michael

    07/08/2016 @ 2:40 am

    23:05 RX – What Tom said… 1st WOD back from Vegas, YIKES!

  • Joel

    07/08/2016 @ 2:38 am

    20:51 @ 75-85-90 I don think I have ever hit a 90# power snatch before tonight.

  • jason barrow

    07/08/2016 @ 12:54 am

    Why wouldn’t Sully bust out a 27″ box for his first WOD of 2016, living legend.

    WOD: 18:04 L3
    I made the mistake I’ve made many times before calling out Jill before the WOD. She beat me by ONE SECOND. I was told it was less than a second but I think they were just saying that to make me feel better.

  • Trevor Crean

    07/08/2016 @ 12:35 am

    16:51 w/ power cleans @ 155#/175#/195#.

  • Eddy

    07/08/2016 @ 12:23 am

    WOD: 28:50 got pinned with 175 too many times. You win today snatches…

  • Shea

    07/07/2016 @ 11:30 pm

    13:58 rx

  • Tom Kuchenreuther

    07/07/2016 @ 10:02 pm

    20:32 @ 125-145-165lbs first wod back from Vegas #yikes

  • JeffSully

    07/07/2016 @ 4:12 pm

    Pumped to do this WOD later…can’t wait for the throwdown, favorite southie event of the year! Count me in to volunteer!

  • Liz Crean

    07/07/2016 @ 2:53 pm

    18:46 #75,95,95

  • Marc Piccuirro

    07/07/2016 @ 2:27 pm

    16:06

  • biscoe

    07/07/2016 @ 1:55 pm

    19:16 rx

  • Brian M. Maser

    07/07/2016 @ 1:12 pm

    24:59 (135/155/155 – 175# stuffed me in a locker)

  • Mike Quigley

    07/07/2016 @ 12:26 pm

    21:01 RX. last three weren’t the prettiest, but they got up there.

  • Frawls

    07/07/2016 @ 12:26 pm

    WOD: 20:30 – C&J @ Rx weights and GHD

Comments are closed.

X