WOD’s & News

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run/Bike/Row Jumping Jacks Frog Squats Spidermans Dead Bugs Table Tops Hollow Hold Jumping Jacks Frog Squats Straight Leg Sit Ups Tuck Ups/V Ups Barbell Warm up Review Power Cleans Toes 2 BarMetconPower CleanE3MOM for 30 min (10 Sets) 10/7 Calorie Bike/Row 10 Toes 2 Bar 3/2/1 Power Cleans* Rounds 1-3 - 3Power Cleans Rounds 4-6 -...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 5 Frog Squats 10 Banded Lateral Walk e/s 10 S/L Glute BridgeWeightliftingBack Squat (Heavy 3 @ 32X1)Establish a heavy 3 for the day then -15% for 1xME Front Squat (no tempo) *3 Weighted Chin ups after each setMetconMetcon (3...

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (Time)AMRAP 35 or until Finish 3 Rounds 30 Alternating DB Snatches 50/35 40 Wall Balls 20/14 30 Burpee Deadlifts 50/35 70/50 Cal Assault Bike 2 Rounds 30 Alternating DB Snatches 50/35 40 Wall Balls 20/14 30 Burpee Deadlifts 50/35 70/50 Cal Assault Bike 1 Round 30 Alternating DB Snatches 50/35 40...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run/Row/Bike Jumping Jacks Samson Air Squats Jumping Jacks Jump Squat w/ hold Single Leg RDL Jump Squat w/hold Push Up 2 Pike Lateral Lunge Ankle Stretch Childs Pose Review Snatch Toes 2 BarMetconPower SnatchE5MOM for 5 Sets 400m Run 15 Toes 2 Bar 5 Power Snatch* Starting about 50%, build in weight each set. If...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run/Row/Bike Jumping Jacks Samson Air Squats Jumping Jacks Frog Squats Push Up 2 Pike Straight Leg Sit Ups Hollow Hold Push Up 2 Pike Hip Circles Fire HydrantsMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRx+ = With a vest OR 2...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 10 Single Leg Glute Bridge 10 Banded Lateral Walk e/s 10 Banded Good MorningsMetconMetcon (6 Rounds for time)E4MOM for 24 min (6 Rounds) 500m Row 5 Deadlifts @75-80% of 1RMYou should be choosing a challenging weight, but something you...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 6 Half Kneeling S/A kb/DB press e/s @ 3111 6 S/L RDL e/sWeightliftingPush Press (5-5-5-5-5)Build in weight keeping good form. Push press is basically a cheating strict press. Dip, drive and squeeze your glutes and quads...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets :30 Bike 6 Frog Squats 6 Single Leg RDL e/s 6 Side Plank Clams e/s 10 Banded Glute BridgeWeightliftingBack Squat (5-5-5-5 @ 32X1)*Take a few sets to build unto a moderate weight. Start over 60% and maintain tempo and position Superset...

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)3 Rounds 2 Min Wall Balls 20/14 2 Min Sumo Deadlift High-Pulls 95/65 2 Min of Box Jumps 20 2 Min Push Press 95/65 2 Min Max Calorie Row 1 minute Rest...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upLine Drills (No Measure)200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceReview Rope ClimbsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 17 1 Rope Climb 5 Burpees 200m RunRx+ = Wear a...

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