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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WOD: 11-15-15

Team WOD: For time: 1 Cal Row 1 Shoulder to Overhead (95/65) 1 Burpee 1 Russian Kettlebell Swing (24/16) 2 Cal Row 2 Shoulder to Overhead (95/65) 2 Burpees 2 Kettlebell Swings (24/16) Go all the [...]

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WOD: 11-14-15

Team WOD: 3 rounds for time of: 1000M Row One partner rows while another partner does: 4 Hang Power Clean (135/85) 6 Front Squats (135/85) 8 Shoulder to Overhead (135/85) If the barbell is ever [...]

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WOD: 11-13-15

Pre WOD: A) Behind the Neck Push Press (with Shoulder Press Grip) 6, 6, 4, 4 (go heavier each set) B) EMOTM for 10 minutes: Odd – 20 Wall Runs Even: 4-8 Butterfly Chest to Bar Pull Ups [...]

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WOD: 11-12-15

Pre WOD: A) 15 minutes to build to a moderate weight in: Squat Clean and Jerk Dip B) 4 sets of: KB Shrugs x 10 Hang to Invert WOD: Every 2 minutes for 10 minutes: Cal Row (12/9) 6 Over the Rower [...]

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