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Good Morning

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run Jumping Jacks Air Squats Arm Circles Cherry Pickers Frog Squats Push Up 2 Pike Ankle Stretch Front Rack Stretch 10 Reverse Snow Angels Barbell Review Push PressWeightliftingPush...

Next Episode

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run :30 Jumping Jacks Samson Air Squats Jumping Jacks Spidermans Frog Squats 3 Sets Station 1 - 3-5 Muscle Ups OR 3-5 Low Muscle Up Transitions OR 10 Ring Rows Station 2 - Wall Walk +...

Vice

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 12 Single Leg RDL w/ DB 12 Single Arm Overhead Press Barbell Warm UpWeightliftingClean and Jerk (Heavy Single)*15 Minutes to build to a heavy single for the dayMetconMetcon...

Run and Gun

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 10 Medball Hamstring Curls 10 Banded Goodmornings Barbell Warm Up Build to weight 1 Round 5 Deadlifts 15 Double UndersMetconMetcon (Time)3 Rounds 15 Deadlifts 225/155 50...

Bad Blood

AnnouncementsSaturday 6/16 we will be closed! Come out to cheer on SHCF athletes at Battle on the Creek!South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine Drills (No Measure)200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge...

Lift Off

AnnouncementsSaturday 6/16 we will be closed! Come out to cheer on SHCF athletes at Battle on the Creek!South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Samson Air Squats Jumping Jacks Spiderman Frog Squats PVC Pass Thru...

Tied Up

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Easy Row Spidermans (reach both arms) Air Squats Medium Row Samson Frog Squats Fast Row Inch Worm Straight Leg Sit Up Ankle Stretch :15 e/s 10 Table Tops 10 Leg Circles 10 Fire Hydrants...

Bruce

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 10 Jumping Jacks 8 Kneeling Single Arm DB Press e/s 8 DB Row e/s 15s Hollow RocksWeightliftingBench Press (1RM)*15 MinMetconMetcon (AMRAP - Rounds and Reps)AMRAP 10 5 Handstand Push...

Thrustajerk

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of four 3 Rounds EacH 400m Run 30 Thrusters 75/55 20 GHD Sit...

RX’r

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 10 Air Squats 10 Single Leg RDL 10 Frog Squats + Reach each arm Barbell Warm Up 5 RDL 5 Barbell Row w/pause 5 Strict Press Snatch Warm Up w/PVC Establish Grip - 5 PVC Pass Thru - 5...

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