Will WOD for Boobs!


October is Breast Cancer Awareness month, and CrossFit Southie is supporting the cause! We’ve got some limited edition pink t-shirts and sweatshirts available, with all proceeds going to the Susan G. Comen fund. There are two different styles of t-shirts available in both men’s and women’s cuts, as well as some pink women’s hoodies. T-shirts are on sale for $5 and hoodies for $15. Stop by the desk to pick one up before they’re gone. WOD in your pink proudly!

Squat Therapy

Front Squat

10 Minute AMRAP
30 Double Unders
10 Toes to Bar

3 minutes of hollow rocks (true hollow rocks) or hollow hold
Every time they need to rest flip into superman

L2 – 15 Dubs
L1 – 50 singles


  • nicole dholakia

    10/19/2013 @ 1:23 am

    Front squat: 135 x 5
    WOD: 3 + 37 kta
    I didn’t want to scale the dubs but instead they ended up taking me forever. On a brighter note, I have now been able to link my dubs 4-5 and a time, then singles, then singles/dubs, then a few linked again. Finally getting there!

  • Joel

    10/19/2013 @ 12:33 am

    Front Squat: 145 x 5, 155 x 3…chest dropped on this set and i got stuck at the bottom of number 4, Next time.
    WOD: 6 + 38 (50 singles and t2b)

  • JBo

    10/18/2013 @ 10:22 pm

    Front squat: 205×5 – last couple of reps weren’t pretty but a new 5-rep max nonetheless!
    WOD: 4 + 13 with 10 dubs each round. Dubs seem to be getting worse for me. Need to buckle down and start going to Open Gym and practicing them…and also buy my own rope.
    Cash Out: This was evil. My abs are still in VERY rough shape after “Barbara”. Not to mention the friction burn from all of the sit ups. Then the core already burnt out from the T2B. Hollow rocks have never been this difficult and sloppy…
    Hope to see everyone tomorrow night!

  • Mike Quigley

    10/18/2013 @ 7:07 pm

    185 x 5, 205 x 4. was a little nervous about the knee, but felt pretty good. front squats are my #1 goat.
    7+36 Rx. TTB disappeared in the 5th round.
    “Solution = roll everything” – CB

  • Marc Piccuirro

    10/18/2013 @ 4:23 pm

    It’s official whenever I do high volume dubs my knee swells, anyone else have this issue?

    265×5 probably had a little more in there
    8 probably didn’t have anymore in there


    • retta

      10/18/2013 @ 5:23 pm

      Marc, when you jump rope your entire foot should make contact with the floor. If you are jumping from the toes only you put a ton of stress on the quads which puts pressure on the knees. My suggestion would be to roll your quads, but more specifically grinding a lacrosse ball on the area right above your knee. Then again, your calf, and hamstrings tie in and around the knee too which could be pulling the joint out of alignment. Solution = roll everything.

      • Marc Piccuirro

        10/18/2013 @ 7:32 pm

        Thanks, Chris

        • papa schurk

          10/18/2013 @ 8:01 pm

          it sounds like he’s just blowing you off with the “roll everything” but he’s always right when it comes to this shtuff! thanx retta, now i gotta go “ROLL EVERYTHING!”

          • Mark Rollins

            10/18/2013 @ 9:16 pm

            Roll everything … Reminds me of when my IT guy says reboot.

  • sammy belton

    10/18/2013 @ 1:35 pm

    Front squat 165×5 195×3 x3 215×1
    I tweaked my right wrist last week. It was uncomfortable during the cleans yesterday but straight up painful today. On the positive side it forced me to rack the bar deeper and use my hands for balance only.
    WOD 4 rounds and change. L1.5 single single dub attempt until 30 singles or 3 dubs. Which ever came fist.
    Cash out completed.

  • Chris Wilson

    10/18/2013 @ 12:53 pm

    STR: 215 lb. x 5 (can go heavier next time)
    WOD: 5 + 30 Rx (palm rip on each hand slowed me down, thanks to the 100 pullups on Wednesday)

  • Jason

    10/18/2013 @ 11:33 am

    225# x5 front squats…I remember not too long ago when a 225# front squat x1 scared the shite out of me.
    7+1 Rx
    Ca$hout: done-ish

Comments are closed.