145 Webster St, Hanover, MA
(Rt. 53 behind Stop & Shop)

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Workout of the Day

FRIDAY 09.30.16

Warm Up

X-Band Walks x 2 sets:
10 steps in each direction
Spend no more than 5:00 on this
+ 20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings 
Accummulate :90 in the bottom of a (perfect) squat


Set-up and Go over Scaling for Metcon Today


1) Wide Stance Box Squats: 5 x 5, adding weight each set. Rest 90s.
2) Seated Box Jumps: 20 Total Jumps: Rest 60s.  
*Goal for today is to simply get comfortable. Work up to moderate weights. 


10 RFT:
3 HSPU (or 1-3 Wall Climbs) 
6 Deadlifts (225, 155) 
12 Pull-ups
24 Double Unders 
L3: (10/8 Push-ups per Round) (185, 125) 
L2/L1: (10/8 Assisted Push-ups) (135, 95) (Assisted Pull-ups) (50 Single Unders)
*Compare to Month 3

Cash Out

Russian Twists with a plate: 3 x 20. Rest 60s. 
Or Reverse Hypers: 3 x 15-20. Rest 90s

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From the Blog

June 17, 2016




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Why choose Crossfit South Shore?

We're not your average gym

We don’t have fitness machines. We believe you are the machine. We have bars, rings, and free weights. We sweat and we like it.

Our Diverse Membership

We deliver time-tested measurable health and fitness improvements for athletes and people of all ages and fitness levels.

Our Convenient Location

We are a one of a kind CrossFit Box on the South Shore (Located in Hanover Behind Stop & Shop Rt 53).