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“Generational” – Saturday 9-16

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Warm-up

EMOM 6

  1. 15/12 Calorie Row
  2. 50 Double Unders
  3. 10/7 Strict Pull Ups

*Scale reps back as necessary

 

Mobility

Shoulders and Calves

 

WOD

Every 3 Minutes for 30 Minutes

X Calorie Row

X Double Unders

X Pull-ups

 

RX- 15/50/10

Level 2- 12/20/7

Level 1- 8/100 singles/5 Pull-ups

ADV- 20/50/5 Bar Muscle-ups

 

*There is no built-in rest other than what you earn. If you get too winded take a round off, but you will need to wait for the next round to begin. Pick a level and stick with it.

“Fun Run” – Friday 9-15

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Warm-up

2 Rounds

3 minute AMRAP for Quality

3 Muscles Cleans

6 Hand-Release Push Ups

9 Air Squats

Rest 1 minute

*Add light weight for round 2, repeat.

Accessory

3×10

GHD Sit-up

Glute-ham raise

 

WOD (20 mins)

“The Chief”

5 Rounds

3 minute AMRAP

3 Power Cleans (135, 95)

6 Push Ups

9 Air Squats

Rest 1 minute

 

Level 2- (115,75)

Level 1- (95, 45)

 

Rest 5 Minutes

 

Power Output Test

30/25 Calorie Row for Time

*2 minute cap

 

 

“Dominating” and Oly – Thursday 9-14

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Warm-up

3 Rounds

In 90 seconds

Run 100m

AMRAP Double Unders

Rest 30 seconds

 

L1 – Double Under Attempts

Mobility

Shoulders and Calves

 

Strength

Back Squat

2-2-2-2-2

 

WOD 1

8 Minute AMRAP

10 Shoulder to Overhead (115,75)

200m Run

 

Rest 4 Minutes

 

WOD 2

8 Minute AMRAP

10 Overhead Squats (115,75)

40 Double Unders

 

Level 2 (95, 55), 20 Double Unders

Level 1 (75,35), 50 Singles

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
complex
1 pull + 1 low hang clean
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1

Strength
5×2
1 front squat +1split jerk from rack Heavy
3-3-3-3-3
Clean grip deadlifts @90% of 1 rm clean focus on start position
3 GHR on dashes

“Big Soda” Wednesday 9-13

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Warm-up

P1: 15/12 Calorie Row

P2: AMRAP False Grip Ring Rows

Switch

P1: 15/12 Calorie Row

P2: AMRAP Inchworms + 5 push ups at the bottom

Switch

P1: 15/12 Calorie Row

P2: Alternating Reverse Lunges

Switch

 

Skill

Muscle-up

 

WOD

50 Calorie Row

40 Wallballs

30 Pull-ups

20 Pistols

10 Muscle-ups

20 Pistols

30 Pull-ups

40 Wallballs

50 Calorie Row

 

Level 2 – 20 Ring Dips

Level 1- 30-20-15-10-15-20-30

ADV- Strict Muscle-ups

September 23rd – K4K and Your Help

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Hey all,

Two quick items…

1) Kettlebells for Kids – As mentioned in our last email please mark your calendars for Saturday 9/23, as we will be hosting our annual fundraiser to benefit homeless children in MA. We will run heats all morning (instead of classes), so sign up for a time slot and get a great workout in for an awesome cause. Donations are encouraged, and this will be open to all (members and non-members). Keep an eye out for a sign-up area on the board at the gym…

We’ll see you then!

2) New CFK Outdoor Cleanup – Also on 9/23 (that afternoon, after K4K), we will be spending a few hours cleaning up the outdoor part of the new gym! A ton of you have offered to help as we move over to our new home, and this is the first chance for some of you do to so. If you have any extra time that afternoon, we will be cutting back some brush, doing a little weeding, picking, mowing, chopping and pruning the area outside of the gym.

Now…many of you know Peter from his killer parties, his rig-shaking toes to bar, his Donald Tump workout gear and his exceptionally average jokes/toasts/anecdotes at major CFK functions…

…but what you may NOT have known is that he used to own the Premier landscaping company this side of the Powder Point Bridge in the late 90’s/early 2000’s. He will be drawing upon this skill set as he leads the cleanup effort on the 23rd, so you may want to attend just to see a Master work at his craft.

We will of course cap-off the action with some adultish beverages and a few laughs.

If you can help, we will also have a sign up area at the gym where you can let us know.

Thank you all in advance for any participation you will be taking part in on the 23rd!

See you soon,
-Mike

“Half Nelson” & Oly – Monday 9-11

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Warm-up

10 Front Squats

5 Burpee Lateral Jumps

Run 200m

10 Push Press

5 Burpee Lateral Jumps

Run 200m

10 Thrusters

5 Burpee Lateral Jumps

Run 200m

 

Strength

EMOM 10

2 Squat Cleans

Start at 75% and increase load as able

 

2016 CrossFit Southie Showdown WOD 1 (20 min cap)

“Pumped Up, Trickle Down”

18 Front Squats

18 Burpee Lateral Jumps

600 meter Run

12 Squat Cleans

12 Burpee Laterals Jumps

600 meter run

6 Thrusters

6 Burpee Lateral Jumps

 

ADV: 165, 115

Rx: 135, 95

Intermediate: 95, 65

Level 1- 75,35

 

Olympic Lifting Class **4:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
complex
1 pull + 1 low hang clean
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1

Strength
5×2
1 front squat +1split jerk from rack Heavy
3-3-3-3-3
Clean grip deadlifts @90% of 1 rm clean focus on start position
3 GHR on dashes