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Egg Hunt

 

Joe

Joe

We will be running a reduced schedule today for Easter Sunday.  Classes will be held at 8am and 9am only.  Yoga has been moved to 9am. There will be no Open Gym.  On Marathon Monday we will be holding a reduced schedule in the morning and night by only running classes in Southie Green.  There will be no 6am, 7am, 4:30, 5:30, 6:30 or 7:30pm.  The remainder of the day remains the same.  Click here to check out the google calendar.

Strength
Every Minute on the Minute for 14 minutes
Odd- 3 Strict Presses
Even- 3 Weighted pull-ups/Deadhang Pull-ups

WOD
50 Double Unders
50 Sit-ups
400m Run
40 Double Unders
40 Sit-ups
300m Run
30 Double Unders
30 Sit-ups
200m Run
20 Double Unders
20 Sit-ups
100m Run
10 Double Unders
10 Sit-ups

Level 2- 25-20-15-10-5 Double Unders
Level 1- Singlesx2

At Home WOD
“Deck of Cards”
- Pull out a card and complete number of reps until they 52 all gone
- Face cards are worth 10
- Aces are worth 20

Spade = Air Squat
Diamond = Burpee
Club = Hollow Rocks
Heart = Push Ups

Posted in crossfit by Retta. No Comments

Run Haley Run!

haley

Hey Gang, if you have been living under a rock you may have not known that our very own coach Haley Byrnes will be dominating the Boston Marathon this Monday!  Haley will be running to support the Dana-Farber Cancer Institute.  Help show your support by clicking here to contribute to her donation goal.  Best of luck to Haley and all of the CrossFit Southie athletes that will be racing through the 26.2 this Monday!

Sick pants Andrea - sweet Dubs too!

Sick pants Andrea – sweet Dubs too!

Skill
Wall Climbs
Handstand Push-up

WOD
Chipper!
70 Calories on the Rower
60 Wallballs
50 Kettlebell swings (1.5,1)
40 Burpees
30 Toes to Bar
20 Alternating Pistols
10 Handstand Push-ups

Level 2 60-50-40-30-20-10-5; 5 Wallclimbs
Level 1- 50-50-40-30-20-20-20; 3 Wallclimbs

Posted in crossfit by Goose. No Comments

Saturday- Olympic Lifting Class

Extend!

Extend!

Warm Up
4 Rounds
5 Power Cleans
5 Split Jerks
5 Drop Snatches

**Add weight after each round

Power Clean & Jerk
N: 6×3 working on technique
I: 3×3 @ 60%, 3×3 @ 70%
E: 2×3 @ 70%, 75%, 80%

Overhead Squat
N: 5×5
I: 5×3
E: 5 x 1 Heaving Snatch Balance + 2 Overhead Squats

Posted in Oly by Haley Byrnes. No Comments

In-House Throwdown!

Allen Preparing for a PR

Allen Preparing for a PR

It’s that time of year again where we test our fitness against those that we WOD with every day… The 4th annual CrossFit Southie In-House Throwdown will take place on Saturday, May 17th, so clear those calendars! This is a great opportunity for some friendly competition and lots of fun. We’ll have both scaled and Rx divisions available, so whether you’re a seasoned competitor or a first-timer, this is a great event for everyone to participate in.

Our plan is to run heats of the competition from 9am to 1 or 2pm in the afternoon. The exact timeline may change depending on the number of competitors we get to sign up, but we expect to wrap the competition up early in the afternoon so we have time for some fun activities and a cookout afterwards. It is guaranteed to be a fun day, and we hope you all can join us!

Don’t want to compete but still want to be involved? Awesome, we need your help! We’ll need lots of judged and volunteers to help the day run smoothly. If you can lend a hand, we’d very much appreciate it.

As we get closer to the event, we will release more details and workouts. For now, take a look at the standards below, see which division you fall into, and get signed up! We’re very excited about getting as many people as possible involved this year. Get pumped!

Rx Division: Thrusters 95/65, Snatches 115/75, Toes to Bar, Double Unders, Unassisted Pull Ups, Wall Balls 20/14 to a 10′ target
Scaled Division: Thrusters 65/35, Snatches 75/45, AbMat Situps, Single Unders, Blue Band Pull Ups, Wall Balls 14/10 to 10′ target

What: CrossFit Southie In-House Throwdown
When: Saturday May 17th
Where: Here! CrossFit Southie
Who: Everyone
Click Here to Register to Compete or Volunteer/Judge

Schedule Reminder
On Easter Sunday (4/20)  we will be holding classes at 8am and 9am only.  Yoga has been moved to 9am.  There will be no Open gym and the box will close at 10am.  On Marathon Monday (4/21) we will be holding a reduced schedule in the morning and night by only running classes in Southie Green.  There will be no 6am, 7am, 4:30, 5:30, 6:30 or 7:30pm.  The remainder of the day remains the same.  Click here to check out the schedule.

Strength
Overhead Squat
2-2-2-2-2

WOD
3 Rounds
12 Hang Power Snatches (115,75)
12 Up and Over the Box Jumps

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

Posted in crossfit by Goose. 8 Comments

Benchmark Thursday: “Mary”

Handstand Push Ups for Daysssss

Handstand Push Ups for Daysssss

Benchmark Thursday’s continue on in full force! We do want our members to push themselves and set that bar high, but first and foremost we  want you to be safe and injury-free. Today’s workout “Mary” contains a high volume of pull ups. If you are a newbie, please be aware of the dangers of rhabdomyolysis, but understand our coaches are trained to scale workouts to every athlete and keep you safe. We will be going over and prescribing lower number of pull ups, ring rows and jumping pull ups for those still new to the movements.

Check out the new bike rack outside of Green.  Just in time for Spring.

Check out the new bike rack outside of Green. Just in time for Spring.

Skill
Handstand Push-up

WOD
“Mary”
20 Minute AMRAP
5 Handstand Push-ups
10 Pistols
15 Pull-ups

L1- 10 pullups

Current Gym Records
It’s been a while since we’ve done Mary… Today is your chance to beat these scores and claim a spot on the leaderboard!
Men
1. Dave F. 11
2. Lando 10 + 27
3. Dudley 10 + 23
4. Shamon 10 + 6
5. Chuck 9 + 14

Women
1. Haley 9 + 15
2. Julie 9 + 7
3. Mel M. 5 + 10

Posted in crossfit by Retta. 6 Comments