WOD’s & News

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)AMRAP 12 10/7 Calorie Bike 5 Power Snatch 135/95 - Rest 5:00 - 5 Rounds or AMRAP 12 20 Devils Press 45/25 30 Toes 2 Bar *If you finish before 12 min AMRAP Double Unders in remaining timeScore is reps from 1st 12...

South Hall CrossFit - CrossFitHappy Birthday Andrea Hitt and Gabbie Kremer!View Public WhiteboardWarm-upWarm-up (No Measure)Run/Row/Bike Jumping Jacks Frog Squats Push Up 2 Pike Jumping Jacks KB RDL KB Goblet Squat Reverse Snow Angels Switch Backs I/Y/T’s Review HSPUMetconMetcon (Time)5 Rounds 21 Wallballs 20/14 200’ Farmers Carry 53’s/35’s 9 Strict Handstand Push UpsFarmers carry starts at the back door walk...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 15 Banded Glute Bridge 10 Single Leg RDL e/s 10 Lateral Lunge w/kb if possibleMetconMetcon (AMRAP - Rounds and Reps)AMRAP 18 8 Calorie Bike/Row 8 Front Rack Lunges 115/75 8 Kettlebell Swings 70/53Rx+ = 135/95...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run/Row/Bike Jumping Jacks Push Up 2 Pike Frog Squats Jumping Jacks Lateral Lunges Push Up 2 Pike Barbell Warm Up Review Power Clean Jerk Drive w/ High Elbows Hang Power Cleans Scap Depression/Lean Aways Power Cleans Kip Swing/Strict Pull Ups Jerks Pull Ups Jerks HSPUMetconMetcon (3 Rounds for time)0:00 - 10:00 5 Rounds 6 Power Cleans 155/105 12 pull-ups *If...

South Hall CrossFit - CrossFitHappy Birthday Andrea Parpart!View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds 150m Row 5 Frog Squats 10 Goblet Sumo Squats 10 Lateral Lunges Hip Opener Stretches Single Leg Glute BridgesWeightliftingBack Squat (1RM)75% x 3 85% x 3 1RM Attempts Between each set work up to a heavy set of 1-2 Chin Ups....

South Hall CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Team Manion 35 Min 7 Rounds 400m Run 29 Back Squats 135/95 In remaining time: 10 Hang Power Cleans 155/105 20 Calorie Row/Bike...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Row/Bike Air Squats Samson Row/Bike Frog Squats Push Up 2 Pike Row/Bike S/L RDL e/s Push Up 2 Pike Review DB Squat Cleans Handstand Push UpsMetconMetcon (Time)1000m Row 15-12-9-6-3 Dumbbell Squat Cleans 70’s/45’s 12 Handstand Push UpsYes, DB's come from the ground. DO NOT DROP THEM....

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets :30 Bike/Row 5 Half Kneeling DB Press @3111 10 Reverse Snow AngelsMetconMetcon (AMRAP - Reps)4 Rounds: Min. 1) Max Bench Press 185/95 Min. 2) 200m Run Min. 3) Max Pull-Ups Min. 4) Max Bench Press 185/95 Min. 5) 60 Double Unders Min. 6) Max...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run/Bike/Row Jumping Jacks Frog Squats Spidermans Jumping Jacks Goblet Squats @53X1 Single Leg RDL e/s Jumping Jacks Goblet Squats @53X1 Single Leg RDL e/s Push Up 2 Pike Goblet Squats @53X1 Single Leg RDL e/sChoose a weight that will get challenging for the goblet squats and RDLs. Work on...

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