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Killer

South Hall CrossFit - CrossFitView Public WhiteboardWarm-up ()MetconMetcon (3 Rounds for reps)3 Rounds 3 Minutes - Calorie Row 2 Minutes - Burpee Box Jump 1 Minute - Strict Pull-Ups - Rest 3 minutes -Score each MOVEMENT. 1 Round = 1...

Jackie

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Push Up 2 Pike Air Squats Samson Spidermans Front Rack Stretch Ankle Stretch Barbell warm up 5 RDL 5 Front Squats 5 Goodmornings 5 5 Elbow RotationsMetconJackie (Time)For Time: 1000m...

Cookie Monster

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...

Hustle

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Lateral Lunge Air Squat Single Unders Push Up 2 Pike Frog Squat Double Unders Single Leg RDL + Reach Hollow RocksWeightliftingMetcon (Weight)E3MOM for 9 Min (3 Sets) 20...

Clang and Bang

South Hall CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)200m Run :30 Jumping Jacks Lateral Lunge Frog Squats Jumping Jacks Samson Frog Squats Front Rack Stretch Pigeon Barbell Warm Up 5 Dip Shrug 5 Power 2 Knee (Hang) 5 Power Cleans (Knee) 5 Front...

Quality

South Hall CrossFit - CrossFitView Public WhiteboardAccessoryMetcon (No Measure)E2MOM for 12 Minutes Even - 30s Hollow Hold Odd - 40s Nose 2 Wall Handstand Hold*Ensure lower back compressed to floor during hollow hold, if not touching bring hands back to hips and...

Easy

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 5 2 Push Up + Pike 10 Banded Side Steps + 10 Banded SquatsWeightliftingFront Squat (5x3 @ 32X1)Every 2:30 for 5 Sets Front Squat x 3 @ 32X1 (3)s Down to the bottom (2)s...

Saturday

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of 2, alternating full rounds AMRAP 10 7 Burpees 7 Dumbbell Thrusters 50/35 7 Box Jump 24/20 - Rest 5:00 - AMRAP 10 9 Lunge w/ Dumbbells 9 Dumbbell Push Press 9 Hand Release...

Christine

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 10 GHD Hypers (Slow Negative) 10 Banded Glute Bridge Pigeon Stretch on Box Ankle Stretch on Box Barbell Warm up 5 Hip hinge to knee 5 Mid Shin to Knee 5 Full Deadlifts Load...

Landmine

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run :30 Jumping Jacks Arm Circles (Forward) Arm Circles (Backwards) Spidermans 3 Sets Kneeling Single Arm DB Press x 8 e/s @ 20X1 Ascending in weight L-Sit Taps x 40s (10 e/s x 2 sets)...

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