Aug 23rd, 2011

Category: CrossFit


Since we are using an online log, I will need the email addresses of everyone who is participating in the paleo challenge. I would like to have these by the end of Wednesday, August 24th…(tomorrow). Please sign up at the desk in Southie Orange. If you cannot make it to the gym before then, please email [email protected] and we will add you to the list. Thanks!

There will be some schedule changes this weekend as we are accommodating a Level 1 CrossFit Coaching certification that requires both of our spaces.  On Saturday, we will be heading out to the track for a one mile run test and some other fun stuff to kick off our 30 day Paleo Challenge.  If there is enough interest and the weather cooperates we may make our way over to Harvard Stadium or Southie Beach for a Sunday WOD.   Stay tuned to the blog in the next few days for more details.  Additionally, Esther Gokhale will be giving a free posture lecture on Wednesday night at 7pm in Southie Green.  If you are interested in attending be sure to sign up at here. Mobility class will still run Wednesday night in the Pain Cave (the back of Southie Green).

Overhead Squat

5 Rounds
3 Power Snatches
4 Hang Squat Snatches
5 Overhead Squats

The goal is to make it through the entire round without releasing your hands off the bar. Every time you drop the bar during a round there is a 5 burpee pull-up penalty which is to be done after the 5 rounds. If you cannot do burpee pull-ups, you will be doing a burpee into a hanging knee raise.

L1/L2 classes go over movements during strength. don’t worry about working up to a 3RM.  Have athletes get comfortable with the squat snatch, power snatch and overhead squat.

Level 3 (95,65)
Level 2 (75,55); max 25 burpee pull up penalty
Level 1 (55,35); max 15 burpee pull up penalty
Adv (115,75)


  1. Ash 08/25/2011 at 2:55 pm

    OHS: 55
    WOD: 7:27 (L1)

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  3. Gambee 08/24/2011 at 1:55 pm

    OHS: Squat Therapy, Foot / Knee placement
    WOD: 14:46 L1 + 10 burpee pull ups

  4. Tess 08/24/2011 at 1:44 pm

    OHS: 55×3
    WOD: 7:14 45#

  5. Andrea 08/24/2011 at 12:06 am

    OHS: 95×3
    WOD: 8:29RX…15 burpee pullups

  6. Lil John 08/23/2011 at 11:40 pm

    OHS: 155×3
    WOD: 8:04 RX

  7. Alec 08/23/2011 at 8:12 pm

    DL up to 335×3 (weaksauce!)

    Bench press up to 225×5

    5AMRAP: 5Power cleans @135, 7 burpees: 7 rounds

  8. Gill 08/23/2011 at 5:36 pm

    4:48 at 45
    Definitely overscaled, but I can’t get the squat snatch technique down past 55#. Next WOD needs to be all ballet moves!!

  9. Joe 08/23/2011 at 2:31 pm

    OHS: 155×3
    WOD: 7:06 L2, no incentive burpees

    Back Squat: up to 225×2…working hard on keeping my feet straight ahead and generating torque through my legs.

    Death by Pull-ups: through 10 with a 20# weighted vest

  10. Arik 08/23/2011 at 1:30 pm

    Overhead squat 135×3, 145×1

    WOD 7:58 @ 65 lbs.

    Perhaps overscaled a bit…

    125 DU in 5 Min. Goal is 150. Then set it to 200 in 5.

  11. Sean 08/23/2011 at 12:59 pm

    Overhead squat 155×3, 175×1

    WOD 11:59 rx

    Lost the bar out in front during the last two rounds and had to do burpee pull ups. Hang squat snatches were all over the place this morning.

    I spent a lot of time getting water, taping my hands, going to the chalk bucket, basically doing anything I could to avoid picking up the bar. I need to get better at these types of WODs. I love being able to put the bar down and do my own thing during a WOD, which obviously didn’t help me this morning!

  12. jaime 08/23/2011 at 12:44 pm

    grrrrr this wod was not nice to my hands
    OH squat 115×3
    WOD 10:58 Rx with 15 burpups penalty 🙁

  13. dudley 08/23/2011 at 12:38 pm

    OHS: 155×3 – 2 reps away from 1 month goal
    WOD: 7:18rx