Jun 6th, 2012

Category: CrossFit


East Coast WODKILLA!

To celebrate her 1 year anniversary with CrossFit Southie, Natalie will be offering 30 minute massage therapy treatments for $35 for the month of July and August to anyone and EVERYONE!!

Back Squat

Alternating Tabata
Kettlebell Snatch right arm (1.5,1)
Kettlebell Snatch left arm

Rest 1 minute

Alternating Tabata
Ring Dip
Sumo Deadlift high pull (1.5/1)

Rest 1 minute

Alternating Tabata
Hand Release Push-ups
Swings (1.5/1)

In a alternating tabata, we move back and forth between exercises for 20s of work and 10s of rest for a total of eight sets (4 of each). Score is total reps over the three alternating tabatas.

ADV (2/1.5)


  1. jason barrow 06/07/2012 at 12:39 am

    Squat: 225 x 5
    WOD: 180 Rx

  2. Jason 06/06/2012 at 10:08 pm

    235 on the back squat…weight bested my prior 2RM, so that was exciting.
    206, 1.25 pood

  3. Dbibeau 06/06/2012 at 8:10 pm

    I agree with you MJ ….225lbs 257 with a (Blue)band…I need to be a big boy and get rid of the bands…still sore from yesterday thank you for that Christina!! 😉

  4. Anonymous 06/06/2012 at 5:46 pm

    225(4sets) 191 red bands…. Had no go go juice at the end