Save the Date – CFS

Jul 7th, 2016

Category: CrossFit

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 – 117/75, 135/95, 155/105
Level 2 – 95,65/115,75/135,85
Level 1 – 75,45/95,65/115,75 OR 75, 45 non-ascending

*Coaches Tip: If you want to try a heavier set of weights for today’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

DISCUSSION 15 Comments

  1. Sean Flannery 07/08/2016 at 8:04 pm

    17:52 Rx

  2. Chad Michael 07/08/2016 at 2:40 am

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

  3. Joel 07/08/2016 at 2:38 am

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

  4. jason barrow 07/08/2016 at 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.

  5. Trevor Crean 07/08/2016 at 12:35 am

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

  6. Eddy 07/08/2016 at 12:23 am

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

  7. Shea 07/07/2016 at 11:30 pm

    13:58 rx

  8. Tom Kuchenreuther 07/07/2016 at 10:02 pm

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

  9. JeffSully 07/07/2016 at 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!

  10. Liz Crean 07/07/2016 at 2:53 pm

    18:46 #75,95,95

  11. Marc Piccuirro 07/07/2016 at 2:27 pm

    16:06

  12. biscoe 07/07/2016 at 1:55 pm

    19:16 rx

  13. Brian M. Maser 07/07/2016 at 1:12 pm

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

  14. Mike Quigley 07/07/2016 at 12:26 pm

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

  15. Frawls 07/07/2016 at 12:26 pm

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