Upcoming Event! – Malden 5 Miler & Half Marathon


Sunday Runday Funday!!!
We’re taking on the Malden 5 Miler/Half Marathon and we want you to run with us! This is a local race with a great block party immediately following your run! Teams of 25+ receive their own team tent with a supply of food and drinks! The Registration deadline is 2/1. Be sure to select “join a team” and choose “CrossFit Southie”.

– Sunday 3/13 (This is not the southie parade weekend)
Cost – $60 for the 5 miler/$70 for the half

Registration link can be found here

Pick Drill
40s Arms Only
40s Arms and Core
40s Full Body Row* @ 20 s/m
40s Full Body Row* @ 22 s/m
40s Full Body Row* @ 24 s/m

*The goal of this drill is to maintain the stroke rate by increasing/ decreasing the pace of the recovery while still maintaining an aggressive leg drive

2 Rounds
5 Clean Pulls*
5 Muscle Cleans
5 Strict Press
5 Push Press

*Rd 1 – Just pull+shrug
Rd 2 – High pull

At 0:00
For time
2000m Row

At 11:00
For time
3 Rounds
21 Chest to Bar Pull-ups
15 Power Cleans 135|95
9 Jerks

At 26:00
For Time
3 Rounds
500m Row
15 Lateral Burpees Over the Bar

Level 2 – 115|75
Level 1 – 95|55
ADV- 155|105

Extra Work
MIA BAR COMPLEX from Wodapalooza

For Time
Hang Clean
Front Squat

Men 275|295|315
Women 185|195|205

Men 255|275|295
Women 175|185|195

Men 225|245|265
Women 155|165|175

Men 165|185|205
Women 115|125|135