You’re Killin Me Smalls

Sep 1st, 2019

Category: CrossFit

You’re Killin Me Smalls

Mark – KB Around the Worlds

Labor Day Schedule Update
We will be running a reduced schedule this weekend for Labor Day…
Today – Sunday – Normal Schedule
Monday – All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD during Open Gym if anyone wants to come in for an early session*
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
4 Rounds
:20 work/:10 Rest
Box Squat with KB in Front Rack

1:00 Rest

4 Rounds
:20 Work/:10 Rest
Negative Push Ups

1:00 Rest

4 Rounds
:20 Work/:10 Rest
KB Cross Chop (2 Rounds per side)

Strength
EMOM10
2 Box Squats

WOD
12:00 AMRAP
20 Push-ups
20 KB Lunges
20 Kettlebell swings (1.5|1)

Level 2- 1,0|75
Level 1- 0.75|0.5
ADV – KB SA Overhead Lunge (Switch at 10), Ring Push-Ups

CFS Endurance Sunday – Southie Orange 10AM
WOD 1 (EMOM 16)
Odd – 15/10 Cal Row
Even – AMRAP
(Chipper style-pick up where you left off)

10 V Ups
10 Wall balls
5 KB Bent Over Row (es)

4 Minutes Rest

WOD 2 (EMOM 16)
Odd- 15/10 Cal Bike
Even – AMRAP

(Chipper style-pick up where you left off)

10 KB Deadlifts
5 SA KB Push Press (es)
5 SA KB OH Squats (es)

At Home WOD
AMRAP: 12
15 Air Squats
12 Hand Release Push Ups
9 Jack Knives