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Sasquatch

South Hall CrossFit - CrossFitMetcon (Time)10 Squat Snatch 135/95 7 Rounds 10 Pull Ups 100m Sprint 10 Squat Cleans 135/95*25 Min cap 100m Sprint is to Mrs. Heathers and...

Red Zone

South Hall CrossFit - CrossFitMetcon (AMRAP - Reps)AMRAP 18 3 Rope Climbs 9 Front Squats 185/125 20 GHD Sit Ups

Helen

South Hall CrossFit - CrossFitHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Fire Storm

South Hall CrossFit - CrossFitWeightliftingFront Squat (3RM)MetconMetcon (2 Rounds for reps)AMRAP 5 5 Deadlift 185/115 3 Hang Power Cleans 1 Shoulder to Overhead - Rest 3 Min - AMRAP 5 10 Deadlift 135/95 6 Hang Power Cleans 2 Shoulder to...

Pretend

South Hall CrossFit - CrossFitMetcon (Time)15-12-9-6-3 Back Squats 225/155 75-60-45-30-15 Double Unders

Fade Away

South Hall CrossFit - CrossFitWeightliftingDeadlift (4x2, 4x3 @ 80%)Every 1:15 for 8 sets Sets 1-4 - 2 Reps Sets 4-8 - 3 RepsMetconMetcon (Time)4 Rounds 12/10 Calorie Row 8 Power Snatch 135/95 6 Burpees*15 Min...

Nate

South Hall CrossFit - CrossFitNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more...

Dog

South Hall CrossFit - CrossFitMetcon (2 Rounds for reps)AMRAP 12 10 Shuttle sprints 8 Toes to bar 6 Burpees -Rest 5:00- AMRAP 12 200m Run 10 Box Jump 24/20 15 Kettlebell Swings...

Tooty Fruity

South Hall CrossFit - CrossFitMetcon (Time)5 Rounds 10 Hang Power Cleans 135/95 12 Front Rack Lunges*Every time you drop the bar 5 Burpees

Oh Joy

South Hall CrossFit - CrossFitMetcon (AMRAP - Reps)AMRAP 10 3 Calorie Row 3 Hand Release Push Up 6 Calorie Row 6 Hand Release Push Up 9 Calorie Row 9 Hand Release Push Up . . .Each round go up by 3 reps. You can partner up and alternate for the 10 min. If rowers are...

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