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Saturday & Sunday: 4/19 – 4/20

Posted by on Apr 19, 2014 in Daily WOD | 0 comments

Look Before You Flush

I know, outside of young kids, toilet bowl talk isn’t considered appropriate. But, your feces tells alot about your digestive system and ultimately your health. So, let’s cover some of the things to look for. Check with your practitioner to ensure your nutrients are getting absorbed and not “wasted”.



Freddy Funk and I have a “Squatty Potty” for sale.  No Joke!!!  Check out this website to find out why it’s something that you and everyone should own.  It’s $25 and it’s first come, first serve.  We only have one left.



Saturday: 8am, 9am, 10 am
11am (OLY Only – everyone is welcome!)

Sunday: TBA

*Come on in and get your wod on. Pick a wod from the whiteboard, make up a missed wod or just get working on that “strength” you’ve been missing!

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TGIF- April 18, 2014

Posted by on Apr 18, 2014 in Daily WOD | 0 comments

Brittany and Katey making Diamond proud at CrossFit Southie.


WOD (Part 1):

Wendlers 5/3/1

Deadlift: Wave B

Warm Up

80% x 3

85% x 3

90% x 3


Wod (Part 2):

15 Min AMRAP

9 Broad Jumps

6 Deadlifts

3 Strict Pull Ups

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Thursday – April 17, 2014

Posted by on Apr 17, 2014 in Daily WOD | 0 comments




Classic CrossFit debate: Better to train before sun up or at sun down?

For many of us in the community this option really is not always available. We are slaves to the time clock. Therefore, our jobs, commitments, coaching and families dictate when and how long we can train each day and week.

WOD (Part 1):


90 Seconds Center

60 Seconds Right Side

90 Seconds Center

60 Seconds Left Side


WOD (Part 2):


4 Rounds of:

1 Minute Max Burpees

1 Minute Max Sit Ups

1 Minute Max Air Squats

1 Minute Max Calories Row

Rest 1 Minute


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Hump Day – April 16, 2014

Posted by on Apr 16, 2014 in Daily WOD | 0 comments



Oil pulling is an ancient Ayurvedic remedy for oral health and detoxification. It involves the use of pure oils as agents for pulling harmful bacteria, fungus, and other organisms out of the mouth, teeth, gums and even throat.

WOD (Part 1):

Wendler’s 5/3/1

Back Squat:  Wave B (Week 2)

Warm Up

80 x 3

85 x 3

90 x 3


WOD (Part 2):

“Tortoise Time”


Box Jumps 24″/20″

One Hand Russian Kettlebell Swing 70lb/45lb

(Divide the kbs up evenly between hands any way you like.)


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Tuesday – April 15, 2014

Posted by on Apr 15, 2014 in Daily WOD | 0 comments

  Lauren and Bella


*Extra Warm Up

(As soon as you finish the “week’s” warm up, begin your 3 rounds.)

3 Rounds

500 meter row

1 minute rest between rounds

*Record the difference in time between fastest and slowest row  (ex.  1st row is 1:50, 2nd row is 1:56, 3rd row is 2:01….score is 11 seconds)


“Snatch Complex”

5 sets of:

(not for time)

Power Snatch
Hang Squat Snatch
Squat Snatch
Overhead Squat

Do not drop between movements.




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