WOD: 11-24-15

Pre WOD: In 10 minutes complete 3 sets of: A1) 2 Deficit HSPU negatives @ 70A2 A2) L – Sit Legless Rope Climb or L – Sit on Rope (15 seconds) A3) 12 Russian Twists (keep knees [...]

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WOD: 11-23-15

 Pre WOD: A)  Back Squat – build to a challenging, but fast single in 5 sets B)  5 sets of: 8 Alternating KB Front Rack Lunges + 8 Box Jumps (step down) WOD: For total time: 3 rounds of: 3 [...]

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WOD: 11-22-15

Team WOD:  Pat’s WOD:  20 minute AMRAP of: 6 Power Cleans (185/135) 12 Burpees 18 Toes to Bar 50 foot Handstand Walk (scale: 3 Wall Climbs) == From the CrossFit Southie website… As many of [...]

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WOD: 11-21-15

The girls (Team Competition Final WOD): Elizabeth: 21-15-reps of: Power Cleans (135/95) Ring Dips Fran: 21-15-9 reps of: Thrusters (95/65) Pull Ups Isabel: 30 reps of: Snatch (135/95) Grace: 30 [...]

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WOD: 11-19-15

Pre WOD: A) Squat Clean + Jerk Dip 15 minutes to build to a moderate weight 4 sets of: B1) 8 Dumbell Shrug x 8 @ 1113 Rest 30 seconds B2) 3 – 5 Dead hang to Tuck Lever WOD: 3 rounds of: [...]

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WOD: 11-18-15

Team WOD:  129:  12 rounds of: 9 Thrusters (95/65) 9 Pull Ups 9 Power Cleans (95/65) 9 Over the Bar Burpees 9 Overhead Squats (95/65) 9 Toes to Bar 30 minute time limit == Nous sommes… In [...]

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WOD: 11-16-15

Pre WOD: A) Back Squat Try and add 5 lbs. to what you did last week. B) EMOTM for 6 minutes: 4 Alternating Front Rack Lunges (each side) Build to a challenging set WOD: 3 rounds of: 8 American [...]

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