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“Drowning” By Patrick Ginn

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets :30 Bike 8 Hip Extensions 8 Medball Hamstring Curls 8 Bulgarian Goat bagMetconMetcon (Time)5 Rounds 20/15 Calorie Bike 10 Deadlifts 275/185 5 Chest to Bar Pull Ups*18...

Snack Sunday!

Snack Sunday! Let’s be honest, sometimes we need a snack to tide us over from meal to meal throughout the week. Hunger throughout the day may be because you’re not eating enough to sustain your activity levels, or because your meals aren’t balanced enough to keep you...

Rest. What’s that?!

Rest Days & PR’s   We all know we need to rest. Our bodies alert us each day when it’s time to hit the lights and go to bed. So why is it so hard for us to rest when it comes to CrossFit?   We love it. It’s the best addiction in the world, and there’s always something...

WOD #2

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (2 Rounds for reps)Teams of 4 Part A: AMRAP 12 50 HSPU (one person must be holding a handstand while the other is doing hspu) 50 Box Jumps (you will have 2 boxes, all 4 people must complete 50 reps) 50 Toes 2...

Battle Cry

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Card gameMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP 18 20 Calorie Bike/200m Run 8 DB Hang Power Cleans 50’s/35’s 16 Walking LungesPartner 1 starts on the Bike when they finish...

TBD

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Samson Push Up 2 Pike Jumping Jacks Str8 Leg Sit Ups Childs Pose Switch Backs facing floor and ground Wrist Stretch Dead Hang StretchGymnasticsHandstand Walk (10...

Sheriff

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 15 Jumping jacks 8 Frog Squats 8 Single arm db Press e/s working up in weightMetconMetcon (AMRAP - Reps)AMRAP 10 3 Burpees 3 Kettlebell Swings 70/53 6 Burpees 6 Kettlebell Swings 9...

Meet: Coach Amy

Meet: Coach Amy Gym-Gang Name: Lil’ Bad A** Stats: CrossFit athlete since 2013 Coaching since 2014 Her superpower is being a mom of 3   Favorite thing about coaching? “My favorite thing about coaching is watching people progress.  I love participating in each victory...

EVOL

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Hip Opener Stretches - Samson - Spiderman - Extended Arm - Extended Leg - Leg Circles 2 Sets :30 Bike 10 Posted RDL e/s 10 Bulgarian Split Squats e/sWeightliftingFront Squat (Heavy Single @...

Chest Day

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 8 Lean Aways on Pull Up Bar 8 Reverse Snow Angels 5 Push Up 2 PikeWeightliftingBench Press (5x3 @ 80%+)10 MinMetconMetcon (Time)3 Sets 400m Row 20 Single Arm Alternating DB...

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