February 2017

South Hall CrossFit - CrossFitMetcon (Time)40 Wall Balls (20/14) 400m Run 20 Hang Power Cleans 185/125 400m Run 40 Wall Balls (20/14)AccessoryMetcon (No Measure)3 Sets 1-Arm DB Bench Press x 8 e/a 15 GHDSU 15 Hip Extensions...

South Hall CrossFit - CrossFitCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutesCrossFit Games Open...

South Hall CrossFit - CrossFitMetcon (AMRAP - Reps)Teams of 2 5 Rounds: AMRAP 4: P1: 15/12 Calorie Row P2: Max Shuttle Sprints (10yds) Rest 4:00*Score is the number of sprints completedAccessoryMetcon (No Measure)4 Rounds 15 GHD Sit-Ups 8 Renegade Rows e/s...

South Hall CrossFit - CrossFitMetcon (Time)30 Hang Squat Cleans (95/65#) 30 Handstand Push-ups 30 Thrusters (95/65#) 30 Box Jumps (24/20#) 30 Overhead Squats (95/65#) 30 C2B Pull-ups...

South Hall CrossFit - CrossFitSham (Time)7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007To learn more about Sham click here...

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