Unbroken

  • April 27, 2015
  • By :
Sumit
Sumit

IMG_0545 (2)Body Work at CrossFit Southie
Did you know that we have two great massage therapists working right here, at CrossFit Southie? You work hard here and put your body through a lot, so it is important to recover properly. Even if you don’t feel sore or have a certain trouble spot, you can greatly benefit from a massage.

Natalie Johnson & Sean Peters both offer Massage Therapy here at CrossFit Southie. You can read more about each of them here. To view available times and book an appointment, click HERE. First session is $60 for 60 minutes!

Strength
Back Squat
3-3-3-3-3
– Between Sets complete 5 Single arm DB or KB strict presses on each side

WOD
3 Rounds Unbroken Reps
20 Pull-ups
30 Wallballs
40 Double Unders

If the reps are broken up during the set you have the choice to start over or complete 12 burpees before continuing. If you were to break up the set more than once, you will be expected to still do 12 burpees each time, so plan accordingly

Level 2- 15,20,20
Level 1 15,20, 60 singles- not unbroken

Tonight’s Moskillity Class – 7:00-7:45pm in Southie Green with Coach Jones
Movement: Push Jerk – Overhead Pressing Movement’s
Mobility Area: Thoracic Spine – Triceps – Shoulders

10 Comments

  • Joel

    04/28/2015 @ 4:00 pm

    Back Squat: went light 205*3
    WOD: 17:26 (14# WB, 60 singles)
    1: Unbroken
    2: Broke up the Wall Balls 14/16 – 12 burpees
    3: Broker up the Wall Balls 16/14, tripped on rope at #25 – 24 burpees
    Psyched to get all the pullups unbroken.

  • jason barrow

    04/28/2015 @ 12:52 am

    Shout outs to Sumit up in this pic, 7PM CREW!

    Squat: 245×3
    WOD: 7:40 (10-20-30 scaling)

  • Trevor Crean

    04/28/2015 @ 12:43 am

    13:14 Rx
    Unbroken pullups
    Broke the 3rd set of WBs up (12 burpees)
    Put on a clinic on ‘losing your cool’ for the final dubs. 4 total attempts, failing in the 30’s each time (12 burpees)
    Looking forward to southie sangy tomorrow!

  • Brendan Cottam

    04/28/2015 @ 12:27 am

    295#
    12:58 RX broke up last two rounds of pull ups 12 and 8 so did a total of 24 burpees

  • Petra

    04/27/2015 @ 2:50 pm

    Strength: 135#
    WOD: 12:51? 15/30/40 singles. Was happy to get 15 unbroken pullups, though the last ones were singles without letting go of the bar. Two sets of burpees between WB.

  • Alec

    04/27/2015 @ 1:50 pm

    305×3, 10:22Rx. Almost all unbroken but messed up last set of dubs and no way was I doing burpees

  • Brian M. Maser

    04/27/2015 @ 1:28 pm

    Strength: Week 1, Day 1 of Hatch – worked up to 276×4
    WOD: 15:11 Rx (everything UB up until 38th rep of last set of dubs – devastating – took me 3 more minutes to try them again, trip on the rope, submit to doing burpees, and finish)

  • Frawls

    04/27/2015 @ 1:27 pm

    Back Squat: 255×4 Hatch program
    WOD: 16:10 Rx – way too many burpees

  • Crowley

    04/27/2015 @ 12:57 pm

    back squat: 265×3
    wod: 10:44 rx – unbroken

  • Jason

    04/27/2015 @ 11:43 am

    Strength: 275# x3
    WOD: 12:01 Rx. Thought I had it wrapped up at 10:40 but caught my right little toe on dub #39, so waited a minute and did the 40 over again. No burpees today.

Comments are closed.

X