Be patient Paleo Challengers, results are coming soon.
Also, we will be a long, challenging endurance Hero WOD (“Clovis”) in all classes on Saturday. Scaling options along with various running routes, considering all current fitness levels, are posted below, ALL ARE ENCOURAGED TO PARTICIPATE. There will be a reduced class schedule (CLASSES ONLY IN SOUTHIE GREEN) to accommodate the WOD, 8,9,10,11, and 2pm. Open Gym will be available all day until 4pm for you non-Endurance fitness enthusiasts.
“Clovis”
Run 10 miles
150 Burpee Pull-ups
You can partition the reps however you would like
Scaling options:
4-Run 6 miles – 8600meters- 120 burpee pull-ups
3-Run 4 miles – 6400meters-100 burpee pull-ups
2-Run 3 miles – 4800meters- 75 burpee pull-ups
1-Run 1.5 miles – 2400meters- 50 Burpee Pull-ups
Chuck is here to help you decide how to scale the WOD and to cheer you on inside the box during your burpee pull ups.
Here are a couple of scaling options:
1. Stay local and run the CrossFit Southie route – 3 loops = 1 mile.
For completing the WOD RX you could do
- 10 rounds of 3 loops and 15 burpee pull ups
- 5 rounds of 6 loops and 30 burpee pull-ups
2. Include the castle island loop, which is 6 miles
For completing the WOD RX you could do
- 2 rounds of 3 loops (1 mile) 40 bupree pull ups, then the castle island loop, followed by 2 rounds of 40 burpee pull ups and 3 loops
- castle island loop, 30 burpee pull ups, 4 rounds of 3 loops around CFS and 30 burpee pull ups.
- castle island loop, 12 loops at Crossfit Southie, 150 burpee pull ups
- castle island loop, 80 burpee pull ups, 4 mile loop, 60 burpee pull ups.
- Click to view an alternate 1 mile loop, a 2 mile loop, and the 4 mile loop.
WOD 1
15 Front squats (185,115)
300m sprint
12 Power Cleans (185,115)
200m sprint
9 Push-presses (185,115)
100m sprint
Level 2 (135,95)
Level 1 (95,55)
Rest 10 minutes
WOD 2
2009 NorthEast Regional Qualifier
AMRAP 12
5 Thursters (135/95)
10 Burpees
Level 2 (115,75)
Level 1 (95,45)
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