WOD of the Week – CFS

Oct 20th, 2016

Category: CrossFit

WOD of the Week – CFS

Phil

Phil

20161019_171319

Important PARKING Update

Between the hours of 8-5, the main parking lot as well as the parking just on the side of Southie Orange will be monitored and parking will be strictly enforced.  CrossFit Southie peeps will only be allowed to park in CrossFit Southie designated spots and will also require a PARKING STICKER to do so.  Any parking in non-designated CFS spots in the main lot or parking in the spots without a sticker or pass will be subject to towing by the parking attendant company.

Parking stickers can be found just inside the main door of Soutihie Green and behind the desk and should be placed in the upper corner of the driver’s side windshield.  Everyone that attends the gym should have a pass, even if you do not frequent the gym during the 8-4 hours.

Lastly, Dorchester Ave is non-resident, non sticker parking.  If our spots are full, you are always encouraged to park there.  The fence line of the running path is Blue Cross Blue Shield but they don’t seem to be bothered by us parking there.  Please do not park in the lot to the left of CFS Orange when facing, this is Pier Transmissions lot and they need access driving through and parking their vehicles.

We apologize in advance for any inconvenience this causes.  We obviously are not happy with the situation either but if there wasn’t parking drama, it wouldn’t be South Boston.

Nutrition Challenge – Benchmark Retests & Weigh ins!
The Nutrition Challenge is wrapping up this Saturday 10/22! Can you believe that six weeks have already flown by?! Food logging and point tracking goes through midnight of the 22nd, so don’t go out and celebrate too hard on Saturday! We’ll post more details about a wrap-up meeting and potluck celebration, winners, etc. in the next week or so, but here are some important details/dates for next week:

Benchmark Retesting
Monday 10/24 – 1RM Backsquat
Tuesday 10/25 – Benchmark WOD

Weigh-ins/Measurements
Tuesday 10/25 – Evening Classes
Wednesday 10/26 – Morning & Evening Classes
Thursday 10/27 – Morning & Evening Classes
Friday 10/28 – Morning & Evening Classes

Keep up the great work, teams! Finish strong!

Strength
1. Push-press
2-2-1-1
2. Push-Jerk
3-3-3-3

WOD
15 Minute AMRAP
1 Clean and Jerk (185,125)
5 Pull-ups
10 Push-ups
15 Squats
2 Clean and Jerks
5 Pull-ups
10 Push-ups
15 Squats
3 Clean and Jerks
5 Pull-ups
10 Push-ups
15 Squats
…..

Level 3 (155,105)
Level 2 (125,85)
Level 1 (95.55)
ADV- 205,135

*Clean and Jerk should be heavy

DISCUSSION 15 Comments

  1. biscoe 10/21/2016 at 2:47 pm

    push press x1: 245
    push jerk x3: 245
    wod: 5 + 9 adv/strict

  2. Sean Flannery 10/21/2016 at 12:47 pm

    PP: 226×1
    PJ: 226×3
    WOD: 5 rds + 6 c+j Rx strict

  3. lizowiz 10/21/2016 at 12:41 pm

    Push Press: 130×1 PR!
    Push Jerk: 125×3
    WOD: 6 rounds @ 115#

  4. Ryan Gould 10/21/2016 at 3:07 am

    PP: 155×2
    PJ: 155×3
    WOD: 6+19 L2.5 (135)

  5. Shea 10/21/2016 at 2:28 am

    WOD: 8+9 adv strict

  6. Trevor Crean 10/21/2016 at 12:39 am

    155
    155
    5+5 L3

  7. Brian Campbell 10/20/2016 at 10:16 pm

    1.) 245 (5lb pr)
    2.) 245×3
    3.) 8 Adv

  8. Crowley 10/20/2016 at 1:21 pm

    pp/pj: 235/205
    wod: 6+2 rx w/ strict pull-ups

  9. Brian M. Maser 10/20/2016 at 12:51 pm

    PP/PJ: 185/205(2)
    WOD: 5+1 Rx

  10. Brendan Caslin 10/20/2016 at 12:40 pm

    PP/PJ: 225/225
    WOD: 6+5 adv with strict pullups

  11. Nick Alonso 10/20/2016 at 11:45 am

    PP/PJ: 195/185
    WOD: 5+1 Rx

  12. L 10/20/2016 at 11:31 am

    Any way to do weigh ins on the last day of the challenge, or on Sunday? Instead of waiting until Tuesday?

  13. Eric M Bachman 10/20/2016 at 3:33 am

    Does the 8-4/8-5 parking rules apply on weekends?