Workout: Sat @ 9:30am

Workout: Tue @ 6am

Hang Squat Clean 3RM @ 90kg PR

Workout: Mon @ 5:30pm

Ox Workout 

Workout: Mon @ 6am

Power Snatch @ 3RM 75kg PR

Workout: Wed @ 4:30pm

"Holleyman"

30 rounds = 26:04

  5 Wall Balls

  3 HSPU

  1 Power Clean @ 83kg

Workout: Wed @ 6am

Work to 3RM Power Snatch @ 75kg

15 min AMRAP

  1 Power Snatch **

  10 Toe 2 Bar

  30 DU

** ascend +1 rep every round

Workout: Tue 5:30am

Workout: Mon @ 6am

Workout: Sat @ 10am

Workout: Fri @ 5:30pm

Workout: Thu @ 5:30pm

Workout: Wed @ 6am

Workout: Tue @ 5:30am

Cardio WOD - 3 rounds

  200m Run

  20 Mountain Climbers 

  10 Kettlebell Swings @ 32kg

  10 Goblet Squats @ 32kg

  20 Mountain Climbers 

Plus CF Session

Workout: Mon @ 5pm

WOD 3 @ 80, 70, 60kg = 15:54

3 Rounds

  12 Pull Ups

  9 Kettle Bell Swings @ 32kg

  6 C2B

  3 SHSPU

Workout: Mon @ 6am

Workout: Sat @ 7am

Work Clean Complex

  Clean, Hang Clean, Clean & Jerk

94kg

1RM C&J @ 108kg

Workout: Fri @ 5:30pm

Workout: Tue @ 5:30am

Workout: Mon @ 5:30am

Workout: Sat @ 9:30am

"Fight Gone Bad" = 330 (130,107,93)

Barbell Club

Snatch Balance

20min every 2 mins (no dropping bar)

  1x High Hang Snatch

  1x Hang Snatch

  1x Snatch

Built to 165#

Workout: Wed @ 5:30am

Workout: Fri @ 5:30am

Workout: Tue @ 5:30am

Workout: Mon @ 5:30am

Workout: Sat @ 10:30am

Barbell Club

Work Clean & Jerk Technique

  - 2 x Clean + 1 Jerk

Build to heavy Front Squat 

  2RM @ 255#

  1RM @ 265#

"Isabel" @ 2:54 (RX PR)

Workout: Fri @ 8:30am

Workout: Thu @ 8:30am

Workout Bingo

Grace @ 2:24 (RX PR)

Workout: Wed @ 6pm

Split Jerk 1RM @ 255#

Workout: Tue @ 5:30am

Diane @ 5:35 (RX PR)

Workout: Mon @ 5:30am

Fran @ 3:47 (RX PR)

Workout: Sat @ 9am

Competition: Turkey Throwdown

WOD 1: Partner DT @ 135#

7+16 Rounds

WOD 2: Frannie & Jackie

21-15-9 OHS + Pull Ups (Marc D) - 7:14

21-15-9 Thrusters + Cal Row (Mark U) - 4:50

WOD 3: 2min Time Cap

50ft Farmers Carry @ 230# x 2

Remaining time Double Unders

Total : 157 DU

WOD 4: 10 min Time Cap

100 Kettlebell Swings @ 1.5pood

100 Burpee Box Jumps @ 16"

100 Kettlebell Swings

Total : 230 reps

Workout: Thu @ 4pm

Workout: Wed @ 5:30am

Workout: Tue @ 5pm

Work speed under the bar

Clean Complex

  Slow, then explode:

  Power Clean

  Hang Power Clean

  Hang Squat Clean

  Split Jerk

Built to 1 @ 205# (93kg)

Work parallettes hand stand holds

Workout: Tue @ 5:30am

Workout: Mon @ 6pm

3.2km Run with 45lb Weight Vest @ 17:46

50 Running Shoulder Taps

Workout: Mon @ 5:30am

Workout: Sat @ 11:30am

10 mins to work to 3RM OHS from the floor

  @ 185# 3RM

  @ 205# 2RM

WOD

21-15-9

  Thrusters @ 95#, 115#, 135#

  Bar facing Burpees 

As a team accumulate

  50 Toes 2 Bar

  15 Muscle Ups

Work HS Walks

Workout: Thu @ 4pm

Pre-Workout Comp Practise

21-15-9 = 5:15

  Cal Row, Thrusters @ 95#

21-15-9 = 5:05

  OHS, Pull Ups

Work to 1RM Squat Clean @ Jerk

  C&J @ 225# (102kg)

  Clean @ 235# (106.5kg)

Thursday WOD

Workout: Wed @ 5:30am

Workout: Tue @ 4pm

30 Power Snatches @ 155# with EMOM 10 DUs (start with 10 DUs)

6:20 (missed 30th rep at 5:54)

8x Tabata HS Hold (20:10)

Build to Heavy Triple Back Squat @ 3RM 285#

1x5 Back Squat @ 265#

14 min EMOM

Odd: 10 x Toes 2 Bar

Even: 8 bar facing Burpees

5x 30:30 FLR Holds

Floor Bench Press build to 1RM @ 255#

Workout: Tue @ 5:30am

Competition: Sun @ 9am

CrossFit Southie Showdown

Event 4 - “Gas Pedal” (Heat TBD)

8 min time cap

For time:

750m Row
100 Double Unders
30 Burpees- Over the Paralette

Time: 5:24 (29th of 100)

Event 5 - “Mobloko” (Heat TBD)

8 Minute AMRAP
30 Chest to bar pull-ups
25 Thrusters (115/75)
20 Chest to Bar Pull-ups
15 Thrusters
10 Bar Muscle-ups
5 Thrusters

RX- 115,75

Score: 91 reps (1 Bar Muscle Up)

Final Position: 53rd out of 100!

Competition: Sat @ 9am

CrossFit Southie Showdown

Event 1 - “Loop, Swoop, Pull and Push” (Heat 7 @ 10:38am)

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

RX Men 165
RX Women 105

Scoring

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

20 reps @ 165# (50th of 100)

Event 2 - “GAMEPLAN” (Heat 7 @ 1pm)

Establish a max weight for the complex:
1 Hang Squat Snatch
2 Overhead Squats
An attempt will be made every 2 minutes for 10 minutes.

Each athlete must begin at one of the predetermined starting weights and are allowed 2 attempts during the 2 minute interval. If successful the athlete will ascend in  weight every 2 minutes in increments of 10lbs for the RX men, and 5lbs for the other divisions.

Each athlete will choose from one of the following weights to for their opening lift:
RX Men 135,155,175,195,205
RX Women 85,95,105,115,135

Score 165.33 (165# Hang SS+2OHS, 33 Deadlifts in 1 minute) (78th of 100)

Event 3 - “Jerry Swinger” (Heat 7 @ 3:50pm)

10 Minute Cap
30 Wallballs (20/14)
30 Kettlebell swings (2,1.5)
60 Box Jumps (24,20)
30 Kettlebell Swings
30 Wallballs

RX -20,14lb Wallball/2,1.5 Swings/24,20 Box Jumps

Time: 8:19 (42nd of 100)

Workout: Fri @ 5:30am

Workout: Wed @ 5:30am

Workout: Tue @ 5:30am

Workout: Mon @ 6pm

Ox Workout 

800m run

10 DL @ 135#

10 Hang Clean @ 135#

10 Push Press @ 135#

600m run

8 DL @ 135#

8 Hang Clean @ 135#

8 Push Press @ 135#

400m run

6 DL @ 135#

6 Hang Clean @ 135#

6 Push Press @ 135#

Total - 12:15 (RX)

50 Wall Jogging reps

Workout: Mon @ 5:30am

Workout: Sun @ 9:30am

Workout: Fri @ 5:30am

Workout: Thu @ 5pm

Ox Workout

3x1 Back Squat @ 295#

1x5 Back Squat @ 225#

14 min EMOM

  Odd: 10 Pistols, 10 DU's

  Even: 10 C2B

Cash Out: 4 min Ring FLR

Comp Prep:

1 Hang Squat Snatch + 2 OHS

Build to 165#

Workout: Thu @ 5:30am

Workout: Tue @ 5:30am

Workout: Mon @ 6pm

12-9-6-3

Power Snatch @ 155#

Burpee Box Jump Overs @ 30"

12:13

Accumulate 4min Handstand Hold

Workout: Mon @ 5:30am

Workout: Sat @ 9:30am

Workout: Fri @ 4pm

Workout: Thu @ 5:30am

Workout: Wed @ 6pm