Volume WOD: Turn Down For What?!

Sep 23rd, 2015

Category: CrossFit

Volume WOD: Turn Down For What?!

Mike - Beast Mode

Nutrition Challenge weigh ins and baseline measurements today during the morning and evening classes! Be sure to stop by the desk! If you can’t make it in today, we’ll also be hosting weigh ins tomorrow during morning and evening classes.

CrossFit Southie Bootcamp will be back in October, with a special rate of $149 for first-time members! The October session will kick off on Friday, October 2nd and run through Friday, October 30th.
Are you looking to revamp your fitness routine this fall? Maybe you need to get back to work after a summer of fun? Our bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149 for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!
Current CFS members! Got a friend who is interested in getting started? Refer a friend to September bootcamp and receive a $50 referral bonus off of next month’s membership!

Save the Date: Saturday, October 3rd! Have you signed up for our annual photo scavenger hunt yet? You won’t want to miss it. Click HERE to read more and sign up. Join us later that night at WILD ROVER from 7pm on to celebrate 5 YEARS of CrossFit Southie! We’ve got the upstairs reserved, so bring your dancing shoes!

Strength
Overhead Squat
2-2-2-2-2

WOD
3 Rounds
20 Burpees
30 Kettlebell Swings (1.5,1)
40 Goblet Lunges
50 Double Unders

Level 2- (1,0.75), 25 Double Unders
Level 1- (0.75,0.5), Singles

DISCUSSION 19 Comments

  1. Denielle Pancieri 09/25/2015 at 2:28 am

    Did Christine
    145 lbs 16:06

  2. Sam Gifford 09/24/2015 at 3:43 pm

    Burnt Toast WOD: 18.28 @ 135, SHSPU, 10 Burpee Laterals
    Little Bench Press: 3 X 10 @ 185

  3. Paul Leofanti 09/24/2015 at 2:03 am

    OHS: 135# x 2. WOD: 21:35 (level 2). Thanks to a great coaching tip I strung 25 DU’s together for the first time during rounds 2 and 3.

  4. Cassidie Cade 09/24/2015 at 1:38 am

    OHS: 5-5-5-5-5 at 55#
    WOD: 16:18 L2 with Russian swings

  5. sarah c 09/24/2015 at 1:26 am

    OHS 85
    WOD 19:37

  6. Joel 09/24/2015 at 1:25 am

    OHS: 105×2, failed 115. Had not done anything over head in a long while so I was happy to hit triple digits.
    WOD: 19:13 – .75 kb, no added weight on the lunges (ankle),15 cal on the airdyne instead of 50 dubz

  7. Nick Brown 09/24/2015 at 12:59 am

    OHS: PVC pipe. Shoulder was hurting. WOD: 14:02 used the 1.0lb pod but did 50 dubs

  8. Brendan Cottam 09/23/2015 at 11:42 pm

    OHS – 225
    WOD – 17:28

  9. Andrea Cooke 09/23/2015 at 9:43 pm

    Wod: 12:09 rx with the 4pm

  10. Kurt Brumme 09/23/2015 at 8:07 pm

    Outlaw squat
    WOD: 22:30 Rx (painfully slow burpees)

  11. lizowiz 09/23/2015 at 4:59 pm

    OHS: 125×2, couldn’t get 130 overhead today
    WOD- 18:36 (or 46?) RX

  12. Ben Brauer 09/23/2015 at 3:07 pm

    OHS: 175
    WOD: 17:28 Rx

  13. Brian M. Maser 09/23/2015 at 2:22 pm

    OHS: 215#
    WOD: 18:23 Rx

  14. Nick Alonso 09/23/2015 at 1:02 pm

    Congrats on the PR and seriously fast time in that WOD. Have a great time in Aruba.

  15. Nick Alonso 09/23/2015 at 1:01 pm

    Hatch Week 8 Day 1
    WOD: 23:38 Rx Lunges were very slow

  16. melstec 09/23/2015 at 12:58 pm

    Strength: 125#
    Wod: 17:38 rx

  17. Frawls 09/23/2015 at 12:53 pm

    Strength: Outlaw Squat Program
    WOD: 17:58 Rx

  18. Jule 09/23/2015 at 11:57 am

    OHS: 145#
    WOD: 15:56 w/ 10 Burpees, empty lunges.