Double WOD

Dear Amy and Chris,

Thank you for letting me come to Crossfit with my mom.  I’m getting so strong!  Soon I’ll be able to do unassisted pull-ups.  My goal is to be able to do one before my mom can.

ps. I’ve attached a picture of me doing a ring dip.  How’s my form?

***IMPORTANT*** Next weekend, Feb 19th and 20th, CrossFit Headquarters is hosting a Level 1 Certification here at CrossFit Southie. This is a big deal for us, we are honored that they have chosen our location. Unfortunately, a requirement is that no classes are held on Saturday and Sunday. I know it is a bummer for those that want to WOD it out here in Southie…we are deeply sorry. The good news is that our good friends over at Charles River CrossFit in Needham have agreed to open their doors to our members both days! They have an 8am and 9am class on Saturday, and on Sunday they have a 9am class and 10am open gym.

CRCF is located at 145 Rosemary St. in Needham. It is 18 miles from CFS.

As for you CrossFit Yoga buffs,  Kim will be leading classes on Tuesday the 15th and Tueady the 22nd at 7:30pm so you can get your stretch on.

ALSO. The cubbies are overflowing with clothes and shoes. Please remove all items by Thursday of next week or they will be donated to the needy. I know a lot of you keep extra shoes here, which ordinarily is fine, but we need all the cubbies emptied for the level 1 cert. Bring them home for the weekend and then you can bring them back. Thanks guys!


10 minute AMRAP
15 Wall Balls
15 Pull Ups

rest 10 minutes

10 Minute AMRAP
6 Clap Push Ups
8 Pistols (alternating legs)
10 Swings (2/1.5)


  • Leann

    02/11/2011 @ 3:58 am

    10 yrs ago- realizing that having a real job means much more responsibilty, as well as, much less time to drink, sleep in, and fit in 10 mile runs. My workout routine – long runs, lifting in globo gyms, and playing on two soccer teams. Definitely thought the fittest people were soccer players…. Crossfit sure has changed my life.

    Liked today’s DWOD, thanks for coaching Alec – you’re awesome!

  • Ali

    02/11/2011 @ 1:38 am

    Love the responses guys! Thanks for chiming in 🙂

  • Nick

    02/11/2011 @ 12:40 am

    10 years ago I was the fat kid eating cupcakes in 8th grade. Played sports but never stepped foot into a weight room until the following summer. Good times…i miss cupcakes

  • JWaugh

    02/11/2011 @ 12:35 am

    Love it! Ten years ago I was playing soccer and lacrosse and doing the same Billy Blanks tae-bo tape EVERY single damn day. Literally…every….day. I had one hell of a roundhouse kick but it didn’t do much for my strength. I looked up to the US women’s soccer team because it was around the time when they won the World Cup!

  • Kristen

    02/10/2011 @ 11:43 pm

    this is great…10 years ago my workout routine consisted of dancing competitively and playing soccer…avoiding the free weight room because i didn’t want to get “bulky”. The fittest people I dancers/my instructors and olympic gymnasts

  • Joe

    02/10/2011 @ 10:57 pm

    10 years ago my workout routine was essentially playing basketball and baseball. I had just started to get into lifting and would adhere to the traditional split routines (a lot of curls, bench press, etc.) passed along from the trainer at my high school. I really don’t think I had my own definition of fitness. At 14, I never considered having to stick to a healthy lifestyle (you’re invincible at that age, right?).

  • Allison

    02/10/2011 @ 10:09 pm

    Ten years – 20 lbs heavier, couldn’t run a mile; couldn’t do doubleunders; pressing 100lbs overhead? No way!!! I went to the gym, did elliptical and bike and some weights. Not very fit at all. Fittest athlete – a dancer – strength, flexibility, stamina, wrapped up with some grace.

  • Alec

    02/10/2011 @ 9:41 pm

    10 years ago… Freshman in college, drinking beer and getting fat, occasionally lifting weights (bicep curls!)- Whom did I consider the most fit? I don’t remember, I was probably too busy drinking beer, partying, and trying to stay afloat in school to think about that… I’m glad I found Crossfit and the paleo diet.

  • Ali

    02/10/2011 @ 5:38 pm

    I thought this was interesting…

    From the CrossFit facebook page today:

    “?10 years ago today, what was your workout routine? What did you consider to be fitness? And who did you consider to be fit?”

    What do you guys say?!

    My answer: Just finishing my HS sports career of gymnastics and track, starting to run and lift weights at a brand new Gold’s Gym. I probably thought elite gymnasts were the most fit…

  • Allison

    02/10/2011 @ 3:51 pm

    Hey Jaime – I told Seth to let you know I was there. And yes – I sued the KB – that’s right I did! Ha! Fat typing fingers…

  • Jaime

    02/10/2011 @ 3:20 pm

    Nice Allison! Figures you come in the one morning I’m not there!C

  • Allison

    02/10/2011 @ 2:49 pm

    Loved this workout! Even got in some clap push-ups and sued the 1.5 KB for all the swings. Woo-hoo!

  • bfenton

    02/10/2011 @ 2:25 am

    I miss my southie friends!…back is coming along..hopefully I’ll be ready for sectionals.

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