Come Get Better

Brian

Brian

Strength
Overhead Squat
3-3-3-3-3

WOD
4 Rounds
15 Burpees
15 Overhead Squats (95,65)
15 Toes to Bar

Level 2 (80,50)
Level 1 3 Rounds; (65,35)

Posted in crossfit by Retta. No Comments

Paleo Benchmark: “Christine”

Liz

Liz

Just a reminder, we’ll be taking baseline measurements for the Paleo Challenge this morning form 6:30-8:30 and from 5-7pm tonight at the desk in Southie Green. Make sure to stop by! Also, be sure that you join the CrossFit Southie Paleo Challenge Facebook group! It’s a great way to stay up to date on all important info and an even better way to stay connected with other participants. Ask questions, share recipes, etc. Click HERE to join!
photo 2

Free samples at the desk..try it out today

Free samples at the desk..try it out today

CFS has partnered with GamePlan nutrition for all your supplement needs.  Gameplan provides the best supplements available and they come delivered right to your door.  No need to go out to the supplement store, let the best products come to you and go through the CrossFit Southie GamePlan page to receive a 10% discount.  If you would like to try some of the products out, swing by the desk after your WOD.  We have some free samples.

Paleo Benchmark #4 (20 min cut off)

“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24,20)

Level 2 -3/4 Bodyweight
Level 1 – 1/2 Bodyweight

Conditioning Class: WOD
Parking Lot Suicide Sprint x 8
Rest 90 seconds between efforts

Conditioning Class: Stretching/Core
5 min banded hip & IT band stretching
Then 100 hollow rocks

Posted in crossfit by Goose. 13 Comments

Give Me Strength!

Pre-WOD Mobility with Bish

Pre-WOD Mobility with Bish

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

WOD
30s work:30s Rest
1. Double Unders
2. Medicine Ball Cleans (20,14)
3. Sit-ups
4. Airdyne / Rower (calories)
5. Kettlebell swings (1.5,1)

Complete 4 Rounds for Max Reps at each station, then rotate. No additional rest between stations.
-your score is the sum at all 5 stations.
5 Double Unders=1 Rep

Level 2- (1,0.75)
Level 1- (0.75, 0.5)

Mobility Class:
Ankles + Calves

Posted in crossfit by Retta. 8 Comments

Wednesday 9/17 – Olympic Lifting Class

8761488_race_0.9108519036872261.display

Are you following CFS Oly on Facebook? Join the group and stay connected with the crew. Post your results, share videos, and see some sweet video montages made by Candice! Click here to join.

Warm Up
15 Burpees for max height
Then with a PVC:
10 Pass throughs
5 Around the worlds each direction
10 Pass throughs in bottom of squat
10 Sots press

Mobility
Chest & Shoulder Roll w/ Softball

Snatch
6 x 2 @ 80%

Snatch Pull
6 x 1 @ 100%+

Cashout
3 x 10 Weighted Hip Extensions

Posted in Oly by Retta. No Comments

Paleo Benchmarks: “1 RM Clean & Jerk” – “1 Mile Run”

Mary

Mary

Just a reminder, we’ll be taking baseline measurements for the Paleo Challenge this morning from 6:30-8:30 and from 5-7 pm tonight at the desk in Southie Green. Make sure to stop by! If you can’t make it today we will also be taking measurements on Thursday evening and Friday morning.  Also, be sure that you join the CrossFit Southie Paleo Challenge Facebook group! It’s a great way to stay up to date on all important info and an even better way to stay connected with other participants. Ask questions, share recipes, etc. Click HERE to join!

Paleo Benchmark#2
Work up to a 1 RM
Clean and Jerk

Rest as Needed

Paleo Benchmark #3
1 Mile Run for Time

Conditioning Class: WOD
6 Rounds:
1 min rowing (max cal)
1 minute burpees
1 minute double unders
Rest 1 minute

Conditioning Class: Core
3 rounds
:30 on, :15 off
- Plank Ups
- V-ups
- Bicycle Abs
- Hollow Hold

Posted in crossfit by Goose. 23 Comments