http://southhallcrossfit.com/1489-2/

Squeaker

South Hall CrossFit – CrossFit Weightlifting Hang Snatch (3RM) *These are Not touch and go Metcon Metcon (Time) 21-15-9 Overhead Squats 95/65 Chest to bar Pull...

The Great Boat Race

South Hall CrossFit – CrossFit Metcon (3 Rounds for time) Teams of 2 6 Rounds: 500 Meter Row 400 Meter Run*Each partner will go through 1 full round before the second starts, so sprint your little hearts out! *Each partner will complete 3...
Athlete of the Month – May 2017

Athlete of the Month – May 2017

May Athlete of the Month Micah Mills! Micah is the gym mascot, our very own fluffy feral animal. He is the definition of an Athlete; always giving more than is asked of him and never leaves another class member behind.   Check out what he has to say: We know that...

Haunted House

South Hall CrossFit – CrossFit Weightlifting Hang Clean (3RM) * These are NOT touch and go *Each clean you will pull from the floor, pause at the knee and finish Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Kettlebell Swings (70/53) 10 Box Jumps...

Native

South Hall CrossFit – CrossFit Weightlifting Bench Press (3RM) Metcon Metcon (Time) 4 Rounds 30 Double Unders 20 Wallballs 20/14 10 Chest to Bar Pull...

Digits

South Hall CrossFit – CrossFit Weightlifting Back Squat (3RM) Metcon Metcon (Time) 5 Rounds 5 Deadlift 275/185 10 Burpee Over Bar

Careful

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 2 Rope Climbs 8 HSPU 50′ Walking Lunge*Sub for HSPU – 12 DB Strict Press...

Training Guide

South Hall CrossFit – CrossFit Metcon (Time) 25 Kettlebell Swings (70/53#) 50 Sit-ups 100 Double-unders 20 Kettlebell Swings (70/53#) 40 Sit-ups 80 Double-unders 15 Kettlebell Swings (70/53#) 30 Sit-ups 60 Double-unders 10 Kettlebell Swings (70/53#) 20 Sit-ups...

Perspective

South Hall CrossFit – CrossFit Weightlifting Hang Clean (3 RM) Metcon Metcon (Time) 3 Rounds 5 Muscle Up 10 Snatches 115/85 20 Box Jump Over 24/20

Freedom

South Hall CrossFit – CrossFit Metcon (Time) Teams of 2 1000m Row 40 *Bodyweight Bench Press 1500m Row 30 Bodyweight Bench Press 2000m Row 20 Bodyweight Bench Press*Switch row every 250m *Bodyweight is averaged between...
Facebook Auto Publish Powered By : XYZScripts.com