Clean Slate in 2016

Jan 5th, 2016

Category: CrossFit

Clean Slate in 2016

Kristie

Kristie

Reebok Focus Group tonight at 530pm in Southie Green.  Participants with get some Reebok swag.  Show up if you are interested.

CrossFit Southie Leaderboard – Clean Slate in 2016!
Have you ever checked out the CrossFit Southie Leaderboard hanging in Southie Green? Maybe you’ve marveled at some of the scores you see up there. Maybe you’ve wondered how you could get your name up on that board, too. Or maybe you’ve just wondered what’s so special about those workouts…

These are what we call “benchmark” workouts: classic CrossFit workouts designed to test your fitness across a broad variety of domains. Some are all bodyweight, all skill, all weightlifting, and some a combination of the three. They vary in time domains, and above all are always guaranteed to be a hard, challenging workout. These workouts are also staples in the CrossFit community. Ask any CrossFitter from any part of the world, “What’s your Fran time?” and you can bet they’ll have an answer!

We’ve relocated the CFS Leaderboard (above the boxes in Green now) and have wiped away all of the previous scores. We’re going into 2016 with a fresh start! We’ll be updating the Leaderboard after each Benchmark day with the new top scores. This board is not only a chance to showcase your talents, but should be a source of motivation for you throughout the year. Are you working on your running? Make it a goal to get into the top 5 for best 5K time. Are you a double under ninja? See if you can hold onto that number one spot!

If you hit a new PR that should be up on the board, just let a coach know and we’ll be sure it gets updated. We’re looking forward to seeing the board fill up with new names and numbers over the course of the year. Will yours be up there? Set a goal and get to work!

Skill
Muscle-up

Strength
Back Squat
2-2-2-1-1-1

WOD
13 Minute AMRAP
3 Muscle-ups
13 Toes to Bar
16 Wallballs

Level 3- 1 Muscle-up
Level 2- 9 Ring Dips
Level 1- 9 Ring Dips, 9 Toes to Bar, 15 Wallballs

DISCUSSION 11 Comments

  1. Dave Chaput 01/07/2016 at 7:30 pm

    Squat: 275
    WOD: 6+2 rx

  2. Joel 01/07/2016 at 2:37 am

    Got a MUP in practice
    Back Squat: 185
    WOD: 4+14 (1 MUP attempt per round, 20# to 9 feet)

  3. Daniela 01/07/2016 at 1:38 am

    BS 255
    Wod 4+21 RX

  4. Brendan Cottam 01/07/2016 at 12:29 am

    BS – 375 (pr!)
    WOD – 4+22

  5. lizowiz 01/07/2016 at 12:10 am

    Backsquat: 200- tied my PR!
    Wod: 4+13 L2 purple band dips

  6. Retta 01/06/2016 at 8:41 pm

    I think I speak for ALL of the coaches on this one… thank all of you who chipped in for holiday gifts this year. By no means do any of us expect anything but it’s always nice to know that we are appreciated. Our community is something special and we view of all of you as family. Keep being the amazing individuals that you are, and we will continue to go above and beyond to make your experience fun and rewarding. We invest a lot of time and energy into making Crossfit Southie the best gym in the world, and the motivating factor is YOU. So thank you! PS – 5:30 HTK

  7. Ben Brauer 01/06/2016 at 6:39 pm

    Strength: 345
    WOD: 3+1 Rx

  8. melstec 01/06/2016 at 5:32 pm

    Strength: 5×5 165#
    WOD: 5+1.. 9 rings dips (Trying to break through on the dips… Each round: 5 w/ purple band across for stability/no leg + 4 w/ band across with leg on for assistance) & GHD

  9. Petra 01/06/2016 at 4:24 pm

    It was nice to be back!

    Strength: 150#
    WOD: 4+4 and I scaled everything 🙂

  10. Mike Quigley 01/06/2016 at 1:59 pm

    MUP – got 1 in warmups.
    Strength – 305 x 1
    WOD – 3 rounds with 3 attempts per round – no MUPs during WOD.