DAILY WOD

Wednesday 1.24.18

2 Snatch Pulls & Squat Snatch Complex ( 2 Snatch Pulls + 1 Squat Snatch) Every :90 for 7 sets perform 1 complex -add weight each set if form permits -record highest SUCCESSFUL complex weight "Snatch Therapy" (AMRAP - Reps) AMRAP 5 Squat Snatch (155, 105) L3: (135, 95)...

1.23.18

Warm up: AMRAP 10: Jog around the gym at 85% effort Every minute on the minute Perform 5-10 Pushups Skills: Double Under Practice Spend at least 15 Minutes on this skill -Coaches will set up new drills for all to practice   Workout of the Day “Metabolic Drive” AMRAP...

Tuesday 12.18.17

CrossFit South Shore - CrossFitOur Holiday Party is this Friday 6pm @the Caskn' Flagon in Marshfield -Today will be the last day to order sweatpants, please pay the coach,email us if you still want them and cannot get to the gym -This Saturday is going to be a bring a...

Monday 12.18.17

CrossFit South Shore - CrossFitWeightliftingBack Squat (3@70% 3@80% 3+ @90%)"Jingle Bells" (Time)3 rounds 20 Alternating Hang KB Snatch(53,35) 20 Goblet Squats (53,35) 20 Burpees L3: (35,26) L2: (26,18) L1: 15 Reps (DB Snatch)Cash OutBanded Push Down 100...

Partner Saturday 12.16.17

CrossFit South Shore - CrossFit"Team Incredible Hulk" (Time)For Time 1000m Row 50 Toes 2 Bar 100 Double Unders (Each Partner Simultaneously) 50 Wallballs (20,14) 100 Double Unders (Each Partner Simultaneously) 50 Pullups 500m...

Friday 12.15.17

CrossFit South Shore - CrossFitWeightliftingDeadlift (5@ 65% 5@ 75% 5+@ 85%)-Use your training max to find percentages -Last set is max reps till failure"Open WOD 13.2" (AMRAP - Rounds and Reps)AMRAP 10 5 S2OH (115,75) 10 Deadlifts (115,75) 15 Box Jumps (24,20)L3:...

Fit Camp Thursday 12.14.17

CrossFit South Shore - CrossFitWarm-up5 Rounds 100m slam ball Run (30,40,50) 10 Slam ball Overhead lunges 10 Slam ball sit ups 10 Slam ball Squat jumps 10 Push ups with hand on med ballCoreTabata Style 5 minutes -every :20 an athlete will pick a core movement for the...

Goat Wednesday 12.13.17

CrossFit South Shore - CrossFitShoulder Press (5@65% 5@75% 5+ @85%)- 3 working sets -last set is till failureGoat WOD Dec. (AMRAP - Rounds and Reps)"GOAT WOD" AMRAP 15 A) Goat gymnastics B) Goat barbell C) Aerobic or core-Continue working on the same movements from...

12.12.17 Tuesday

CrossFit South Shore - CrossFit"Metabolic Mudslide" (Time)TUESDAY Workout of the Day "METABOLIC MUDSLIDE" 5 Rounds 200m Run 20 Unbroken KB Swings (70,53) 20 Burpees Rest 2:00 MinutesUnbroken means that you should choose a weight that is very challenging but you can do...

Monday 12.10.17

CrossFit South Shore - CrossFitWeightliftingBack Squat (5-5-5+)5 @ 65% - 5 @ 75% - 5+ @ 85% - Use your training max to find percentages -Last set is for max reps!"The Open is Coming" (AMRAP - Rounds and Reps)" The Open is Coming" AMRAP 12 10 Hang Power Snatch (75,55)...

Saturday 12.9.17

CrossFit South Shore - CrossFit"Winter Meltdown" (AMRAP - Rounds and Reps)"Winter Meltdown" AMRAP 20 20 pull-ups 20 kb swings (53/35) 20 push-ups 20 kb goblet walking lunge (53/35) 20 burpeesL3: 15 pullups L2: Jumping pullups (35/26) L1: Ring...

12.8.17 Friday

CrossFit South Shore - CrossFitWeightliftingSquat Snatch + Overhead Squat (Every 2 for 14Min)One squat snatch plus one overhead squat-every two min perform one squat snatch plus one overhead squat -add weight if form permits"Stabilizer 2.0" (Time)For Time 15 OHS...