Final WOD Announcement! – CFS

May 3rd, 2016

Category: CrossFit

Final WOD Announcement! – CFS

Javier - kickin butt at the CFS Bootcamp Class

Javier – kickin butt at the CFS Bootcamp Class

Speed Demon
10 min AMRAP Relay
7 Burpees onto Plate
25 Double Unders (Scaled: 50 Single Unders)
7 Wallballs

At “GO”, one team member will complete one full round of the workout. After the wallballs, he/she will run back to the start line and tag the next team member who will step up and complete a round. Continue in this fashion until 10 minutes are up.


Rx Men = 20# to 10’
Rx Women/Scaled Men = 14# to 10’
Scaled Women = 10# to 10’

The deadline to sign up for the In-House Throwdown will be Thursday (5/5) at 12pm. Teams will be announced shortly after to allow you time to coordinate, plan team names & outfits! If you have not yet signed up but plan to compete, please sign up HERE ASAP. Not competing but want to help out? We could use some volunteers! Please click HERE to sign up.

Rope Climbs
*Please remember leg protection!

Odd- 15/12 Calorie Row or Bike
Even 2-12- 1 Rope Climb
Even 14-24 40 Double Unders

ADV 2 Rope Climbs/50 Double Unders
Level 2 115,75, 12/10 Cals
Level 1 95,55, 10/8 Cals

Booty Cashout
2 Rounds, 1 minute each station
– Weighted Bridges
– Jane Fondas (switch sides at :30)
– Supermans

Conditioning Class: WOD
Tabata Assault Bike for Calories
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Row for Calories
Rest 1 minute
Tabata Double Unders

Conditioning Class: Core
Accumulate 2 minutes in L-Sit
Accumulate 2 minutes in Plank Hold
Rest as needed. Alternate between two movements as necessary.

DISCUSSION 13 Comments

  1. Tom Kuchenreuther 05/04/2016 at 3:59 pm

    WOD: ADV – 1 legless, 1 regular – 40 dubs

  2. Joel 05/04/2016 at 1:35 am

    WOD: 8 cal row, 1 rope climb – got the first three legless and my grip took off on me. need to work on the kip and get up there faster to save it, 50 singles
    All Fondas were on point this evening

  3. jason barrow 05/04/2016 at 12:43 am

    WOD: Rx

  4. Trevor Crean 05/04/2016 at 12:06 am

    ADV ropes, 10 cal bike

  5. kathy Baker 05/03/2016 at 9:12 pm

    10 cal row (should have done 12)
    4 out of 6 rope climbs – did pull ups for other 2 because of rope burn . Singles Loved the cash out

    • jason barrow 05/04/2016 at 12:43 am

      Cosign on the cashout. If Southie Summer 16 only brings two things, let it be more partner wods, and more Fonda cashouts.

  6. Morgan 05/03/2016 at 1:54 pm

    Adv with row. 2 rope climbs was hard towards the end

  7. Nick Alonso 05/03/2016 at 1:47 pm

    WOD: 15 Cal Row/1 rope climb + 15 Cal Row/mixed doubles and single unders

  8. Crowley 05/03/2016 at 1:44 pm

    wod: adv w/ row – that was rough toward the end

  9. Brian M. Maser 05/03/2016 at 1:11 pm

    ADV w/ Assault Bike

  10. Frawls 05/03/2016 at 12:30 pm

    WOD Rx with Assault Bike and 1 legless
    Cash out: Completed

  11. Andrea Cooke 05/03/2016 at 11:51 am

    Mornings are rough.

    Wod: 15 cal row; 10 cal bike (for rope climbs); 60 double unders

    Naming my first kid Jane Fonda