Benchmark WOD: “Nate” – CFS


Diana had her baby!!!!  Beautiful Brooklyn Reese O’Neil was born Tuesday Nov 1st at 5lb 14 oz, 19.5 inches. Congrats Momma and family!  Seeing as Diana was basically doing pull ups right up until her due date that is going to be one fit baby!


Southie Showdown Judges – We need YOU!judge-at-showdown
The Southie Showdown is quickly approaching and we need your help! It’s crunch time!! We really need a few more judges on each day to help make this event a success.

Judges and volunteers are the heart and soul of the Showdown and we couldn’t do it without the support of the CrossFit Southie community. Judging is a great way to be involved with the competition without competing – you’ll be right in the action the whole time! Never judged before? No problem! As long as you are familiar with CrossFit movements and can count, we can teach you!

The Southie Showdown is November 12th & 13th and will run from roughly 9AM – 4PM each day. Even if you can’t help for the whole weekend, we could still use your help! Event half of a day… we appreciate it! All judges will receive a t-shirt and lunch from Connector Cafe each day. Those who judge both Saturday and Sunday will also be entered into a raffle to win a fresh new pair of Nano 6.0s from Reebok!
If you’re able to help out, please sign up HERE! We thank you in advance for your support. If you have any questions or concerns about judging, just shoot us an email at [email protected]

Handstand Push-up

20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)

Sub- 3 Chest to Bar Pull-ups, 3 Ring Dips for each muscle up


20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (1.5,1)

*Scale KBs as necessary

Scores/Comments from “Nate” on 9/10/15


  • Chad Michael

    11/05/2016 @ 1:35 am

    Nate: 13

  • Ben Brauer

    11/05/2016 @ 12:27 am

    Deadlift pre wod: 405 x3
    WOD: 14+6 Rx up from 7+1 on 9/10/15

  • Shea

    11/04/2016 @ 11:58 pm

    Before WOD DL: 485×3

    WOD: 19+1 rx strict hspu

  • KB

    11/04/2016 @ 9:50 pm

    Beautiful baby girl Diana!!!
    Wod 2 little bit of this and that. 7+22

  • Crowley

    11/04/2016 @ 4:11 pm


    nate: 13+8 rx – down from 14+1 last year

  • Sean Flannery

    11/04/2016 @ 3:10 pm

    DL: 350×3
    WOD: 15+1 MUP Rx

  • Brian M. Maser

    11/04/2016 @ 2:15 pm

    Congrats, D! Hope to see you soon!
    Nate: 6+2 Rx, first time I have ever completed a WOD Rx w/ Ring MUs…#blessed

    • Goose

      11/05/2016 @ 12:33 am

      Yeah buddy!

  • Brendan Caslin

    11/04/2016 @ 1:24 pm

    Nate: 17+1 rx

  • Alec

    11/04/2016 @ 1:12 pm

    Congrats Diana!

    Nate: 14+2Rx, up from 13Rx last year.

  • Marc Piccuirro

    11/04/2016 @ 11:33 am

    Brooklyn! Love that name
    Nate: 16+6 up from 15+2 last year

Comments are closed.