“Use Ma Strong Hand” – CFS

Oct 25th, 2017

Category: CrossFit

“Use Ma Strong Hand” – CFS

Tess

LET THERE BE LIGHT! The power is back on in both buildings. Big thank you to all of the early morning warriors who came in and got after it in the dark… taking “constantly varied” to a whole new meaning!

Sports Wellness on Saturday!
Dr. Miguel will be back at the box this Saturday offering his chiropractic and sports wellness services. Don’t miss out! Click HERE to view services and rates and to book your appointment!

We Need Judges!! November 11th & 12th!
We’re getting closer to our judging goal, but still need your help! We need 15 more judges for Saturday and 10 for Sunday! Are you available to help?? Please read below for more details…

Our seventh annual Southie Showdown is quickly approaching! This is our largest event of the year, with 270 athletes coming from all over to compete and hundreds of spectators coming to watch. It’s an awesome, fun weekend and a great opportunity for us to show how strong the Southie community really is! This event would not be possible without YOUR help! We need a bunch of judges to help the event run smoothly.

Not sure if you can judge? If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!

Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!

Warm-up
1 Round
1:30 on / :30 rest & rotate
1. Bike
2. Double Unders
3. Erg

 

Single Arm Strength & Stability
3 Rounds
5 SA Bent Over Row RA
5 SA Press RA
50ft lunge with RA Lockout
5 SA Press
5 SA Press LA
50ft lunge with LA Lockout

WOD
4 Rounds
1 Minute Work :30s Rest and Rotate
1. Bike
2. Kettlebell swings (2,1.5)
3. Double Unders
4. Toes to Bar
5. Erg- Ski or Row

Score= Total Reps
Double Unders/5

Level 2- (1.5,1)
Level 1- (1,0.75)

DISCUSSION 2 Comments

  1. Sean Flannery 10/26/2017 at 10:12 am

    380 Rx row

  2. Jason Barrow 10/26/2017 at 12:50 am

    WOD: 330 Rx (ski)