crossfit

Forced Roundage

Birds Eye Stretch

Birds Eye Stretch

Skill
Handstand Push-ups

Strength
Squat Clean
2-2-2-2-2

-In between sets complete 10 hip extensions on the GHD

WOD
12 min AMRAP
3 Power Cleans (185,115)
6 Handstand Push-ups
12 Wallballs

Level 3- (165,100)
Level 2- (125,, 80)
Level 1- (95,95)

At Home WOD:
5 Rounds
2 Wall Climbs
12 Air Squats
24 Sit Ups

Posted in crossfit by Retta. No Comments

Close to the Vest

Row Hard

Row Hard

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

WOD
5 Rounds Each for Time
400m Sprint
15 Chest to Bar Pull-ups
12 Box Jumps
9 Burpees
Rest 2 Minutes

-Report your fastest and slowest round

Level 2- 10 C2B Pull-ups
Level 1- 4 Rounds- 10-8-6

Posted in crossfit by Retta. 2 Comments

Robustness

Brit

Brit

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

Strength
Front Squat
5-10-15-20

WOD
500m Row
21 Shoulder to Overhead (115,75)
21 Toes to Bar
400m Row
15 Shoulder to Overhead
15 Toes to Bar
300m Row
9 Shoulder to Overhead
9 Toes to Bar

Level 2 (95,65)
Level 1 (75,45)

Posted in crossfit by Retta. 14 Comments

Southie Showdown WOD Released – “Loop, Swoop, Pull and Push”


“Loop, Swoop, Pull and Push”

In 10 Minutes complete:
1 Mile Run
AMRAP Clean and Jerks (165,105)

RX Men 165
RX Women 105
Scaled Men 105
Scaled Women 75

Scoring
Your score will be your total accumulated Clean & Jerks. You will not be scored separately on the run.

Standards
Run – 3 loops around the building. Anyone that does not follow the predetermined course will be scored a 0 for the event.

Clean and Jerk – Both weights must start on the ground, make contact with the shoulders and then must be completely locked out over head with feet underneath the hips, showing control and full extension. For safety reasons, in order for a rep to be successful the bar/athlete must remain in control and in their lane throughout the entire lift.

Posted in crossfit by Goose. No Comments

Benchmark: “Bossman”

ScavengerHuntCollage

Thank you to everyone who participated in the Scavenger Hunt last weekend! We had so much fun and got a great workout in running around the city. To check out all of the photos, click HERE!

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

Strength
Sumo Deadlift
3-3-3-3-3

WOD
“Bossman”
5 Rounds
5 Deadlifts (275,185)
15 Wallballs

Level 2 (225, 135)
Level 1 (155, 95)

Ca$hout
50 Hollow Rocks
40 Sit-ups
30 Side plank raises (15 each side)

Click here for scores/comments from our “Bossman” post from 9/2/11

Conditioning Class: WOD
Row 40 Calories
Run 400m
Rest 3 minutes
Row 30 Calories
Run 300m
Rest 2 minutes
Row 20 Calories
Run 200m
Rest 1 minutes
Row 10 Calories
Run 100m

Conditioning Class: Core
20 Kettlebell Weighted Glute Bridges
50 Supermans
20 Kettlebell Weighted Glute Bridges

Posted in crossfit by Retta. 10 Comments