Air Up There
CrossFit Southie
by Daniela Bitto
1y ago
Andrew Warm-up 2 Rounds 30on 10off 1. Lateral Up and Overs 2. Plank Ups* 3. Bulgarian Split Squats R 4. Bulgarian Split Squats L 5. Shoulder Activators 6. Strict Banded Pull Ups** *feet on the box where able **C2B where able – use thicker green bands for assistance Strength E2MOM12 Push-press 1. 5 Reps 2. 5 Reps 3. 4 Reps 4. 4 Reps 5. 3 Reps 6. 3 Reps WOD 10 Minute AMRAP 8 Box Jump Overs 7 Chest to Bar Pull-ups 1 Heavy Deadlift @ 80-85%* Level 2 – 5 Chest to Bar Level 1 – 7 Chin Over Bar ADV- 7|5 Bar Muscle-ups, 30|27” Box *Coaches Notes* Deadlift -Weight should be heavy and challenging but so ..read more
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Member Spotlight – Katie & Danny Corning!
CrossFit Southie
by Daniela Bitto
1y ago
Katie & Danny Corning! Member Spotlights! – Katie & Danny Corning!We’re so excited to have The Cornings in The CFS Spotlight! They are an awesome duo that have been consistent hard working members since day one. Katie & Danny joined back in July of 2019. We remember their first WOD here, it was particularly rainy and windy that day and they took on the WOD that had a one mile run in the middle of it. If you remember the old loop that corner could be pretty brutal with the wind in your face! We love having Danny & Katie at our social events as well. They attended the Bar Crawl t ..read more
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No Longer Posting our WOD to our Blog
CrossFit Southie
by Daniela Bitto
1y ago
Kevin & River! We are no longer be posting our WOD to our blog.  You can find the WOD on our IG story nightly or on SugarWOD ..read more
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Sandbag Season
CrossFit Southie
by Daniela Bitto
1y ago
Annie Warm-up 200m Sandbag Run 100 Singles 25 Ukrainian Swings Accessory EMOM10 10 Reps of Each 1. Single Leg Deadlifts R 2. Single Leg Deadlifts L 3. KB Kneel to Stand- Alt 4.Half Kneeling Press R 5.Half Kneeling Press L *KB weight ideally is heavier for the deadlift then the press WOD (30 Minute Cap) 500m Sandbag Run 100 Double Unders 50 Kettlebell Swings 1.5|1 400m Sandbag Run 80 Double Unders 40 Kettlebell Swings 300m Sandbag Run 60 Double Unders 30 Kettlebell Swings 200m Sandbag Run 40 Double Unders 20 Kettlebell Swings 100m Sandbag Run 20 Double Unders 10 Kettlebell Swings Level 3- ½ Dou ..read more
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Bring-A-Friend – Free WOD Day Today!
CrossFit Southie
by Daniela Bitto
1y ago
Mariah & Siobhan – Friend helping friends Handstand Walk Bring-A-Friend/Free WOD Day! Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening TODAY! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet ..read more
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Muscle-Ups On The Mountain
CrossFit Southie
by Daniela Bitto
1y ago
Chris Warm-up Athlete’s Choice 3:00 Bike, Ski, or Run Then 2 Rounds :40 on /:10 Rest and Rotate -Barbell Front Squat – L-Sit On Rings (scale to knees tucked or ring support) -Muscle Clean -Scap Pull- Up (Round 2 Strict Pull-Up) Strength E2MOM12 3 Squat Clean Reps (hands stay on the bar/touch and go) WOD 3 Rounds 9 Power Cleans 135|95 9 Ring dips 2 Rounds 12 Front Squats 9 Strict Pull-ups 15 Thrusters 9 Muscle-ups- (or 9 Strict Pull-ups +9 Dips) Level 2- 115|75 Level 1- 95|55 ADV- 155|105 Extra Work 3 Rounds 21 GHDs 15 Cal Bike 50ft HS Walk ADV – 5 Rounds and obstacle course ..read more
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Bench All Stars
CrossFit Southie
by Daniela Bitto
1y ago
Paul Warm-up 2 Rounds :45 Work/:15 Rest and Rotate -BB Plank Up/Overs -BB Hollow Hold Floor Press -BB High Pulls -Box Lateral Up/Overs Mobility Shoulder Rolling Chest Stretch Strength E2MOM12 Bench Press* 3 Reps *Can sub floor press if need be WOD 10:00 AMRAP 5 Hang Power Cleans 135|95 7 Push-ups 9 Box Jump Overs 24|20 Level 2- 115|75 Level1- 95|45 ADV – 155|105, Clap Push Ups, 27|24 ..read more
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Monday Mississippi
CrossFit Southie
by Daniela Bitto
1y ago
Patrick Warm Up Partner Up Row 18|14 Cals Active Squat hold with MB in Front Rack -Switch- Row 18|14 Cals High MB Plank Hold -Switch- Row 18|14 Cals MB Hamstring Curls Strength E2MOM12 2 Front Squat Pause Squat (2 seconds) WOD 3 Rounds 30|25 Calorie Row 20 Wall Balls 20|14 10 Shoulder to Overhead 135|95 Level 2- 115|75, Level 1- 95|55, ADV- 155|105 Extra Work 2 Minutes Max Sandbag Over the Shoulder 150|100 ..read more
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Downstream
CrossFit Southie
by Daniela Bitto
1y ago
Henry Warm-up Fish Game Strength E2MOM12 2 Overhead Squats Coaches note – As needed, use the time between sets to make use of your pvc to work to improve your mobility in the OHS WOD (15 Minutes) 42 Cal Row 21 Back Squats 135|95 30 Cal Row 15 Back Squats 18 Cal Row 9 Back Squats *Barbell is taken from the floor Level 2- 115,75 Level 1- 95,55 Rx+ – 165|115 ADV- 185,125 Extra Work 50 Cal Ski 50 Db Snatch 70|50 50 Burpee 50 GHD ..read more
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50 Flush
CrossFit Southie
by Daniela Bitto
1y ago
Lizzy Warm Up In 2 Mins 15|12 Cal Bike AMRAP Shoulder Activators In 2 Mins 100M Run AMRAP BB Good Morning In 2 Mins 12 Burpee Lateral Jumps AMRAP Single Leg V-Ups Mobility Shoulder Rolling and Stretching WOD (40 Minute Cap) 2 Min Work: 1 Min Rest In 2 minutes: 15|12 Calorie Assault Bike* Then AMRAP Pull-ups Complete until you reach 50 Reps Once finished, you must rest until the start of the next 2 minute Interval. In 2 minutes: 200m Run Then AMRAP Deadlifts 225|155 Complete until you reach 50 Reps Once finished, you must rest until the start of the next 2 minute Interval. In 2 minutes: 15 Bur ..read more
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