A Perfect Day To Get Better


Endurance Training tomorrow @ 6:30pm in front of Southie Green. As if it doesn’t get any better our man Brogan is putting Minimus training shoes on the feet of the top three MEN & top three WOMEN finisher’s for the Aug 3rd Crossfit Southie 5K.

Spend 20 minutes working up to a 1 RM Snatch

10 minute AMRAP
3 Squat Snatches (135,95)
5 Overhead Squats
7 Burpees

Level 3- (115,75)
Level 2- (95,65)
Level 1- (75,45)


  • Joel

    07/23/2013 @ 11:56 am

    Strength: 75# squat snatch. free PR. I had never been able to do a legit squat snatch before. Thanks to Andrea for the pointers.

    WOD: 4 rounds even @ 65. Burpees were looking good. Squat snatch and OHS not so much.

  • JBo

    07/23/2013 @ 3:01 am

    Snatch: 95×1 – Then took Berretta’s advice and went back down to a lower weight to work more on form for the next 10 minutes or so.
    WOD/Goat Ensalada: 3+2 L1 – Decided to go slow and work on quality reps. Can’t say they were all “quality”, but progress is being made slowly but surely!
    Other comments:
    1. Great to have Andrea as a coach for the first time tonight! Looking forward to learning more from one of the best!
    2. Stayed after class to work on K2E/T2B and pull ups. Pull ups coming along nicely and I am THIS close to linking T2B!
    3. Can’t wait for tomorrow’s WOD. 8 months ago I got through 11 rounds with a red band for pull ups. I want to get those 11 rounds Rx this time!

  • Erin O

    07/23/2013 @ 2:46 am

    Goat salad as expected, but great to have Goose coaching alongside Nick in the 730 tonight and a good night to really focus extra on form. And while theyre still not pretty i can def say the movement itself is starting to feel a little more natural so we’ll call it a win for tonight! yay. Strength- squat snatch 65#, WOD- 4+12@ 60#.

  • Jenna Lamy

    07/23/2013 @ 1:53 am

    Strength: 65# squat snatch – no PR but the form felt a lot better.
    WOD: 5 rounds at 45# (L1). Focused on form tonight – slowly but surely getting the snatch down.

    Countdown – 3 days till Cali : )

  • Mike Brown

    07/23/2013 @ 1:33 am

    What Barrow said.

    165* 1 Squat Snatch (30 lb PR)…

    I hit 165 in the throwdown but it was an UGLY power snatch. Tonight was a somewhat SEXY Squat Snatch.

    Definitely a GOAT..needs lots of work.

    WOD was Goat City
    4 rounds at L3.
    my legs felt like lead. Might have something to do with eating like $h*t all weekend.

    congrats on the PR Barrow.

    pumped to go to Cali for the games. leaving Thursday.

  • sammy belton

    07/23/2013 @ 1:25 am

    125×2 First time doing a snatch. Not as easy as it looks. Thanks for the tips on platform. My last set was much better than my first.

    WOD 3+2 L1 OHS suck when you have tight hamstrings. That said burpees suck more.

  • jason barrow

    07/23/2013 @ 1:08 am

    We like to joke around how nobody shows up on OHS night, but no amount of hyperbole could have matched how empty the parking lot was tonight. Especially when Mondays have been the busiest night of the week for some time now. Maybe OHS should be a secret movement not written on the site, “oh by the way, the site says AMRAP petting puppies but we’re really doing OHS tonight, sorry not sorry, nobody is allowed to leave”. I’ll take it though, the tiny class meant plenty of platform room for snatches and more coaching goodness to go around.

    Snatch (Power): 175×1 PR!!!
    (I missed 175# in the awesome atmosphere of the throwdown, but hit it tonight when Andrea was coaching, that can’t be a coincidence.)
    WOD: 3+4 L3

  • nicole dholakia

    07/22/2013 @ 9:46 pm

    Squat snatch: 75
    WOD: 3+11 L2 (not my best work, meh.)

  • Jason

    07/22/2013 @ 3:54 pm

    145# …10# PR! 5 +3 L3 in an oddly quiet 5:30a class.

    • Mike Brown

      07/22/2013 @ 8:34 pm

      CONGRATS on the PR!

      everyone is scared of OHS lol. I’m sure the whole day today will be the same way.

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