Journal
Latest & greatest news

Hells Kitchen

South Hall CrossFit – CrossFit Metcon (Time) 27-21-15-9 Toes-to-Bar Overhead Squats (95/65#) Over-the-Bar Burpees

Read more

The Bobby

South Hall CrossFit – CrossFit Metcon (Time) 1500m Row 100 Double Unders 600m Run 100 Double Unders 1500m Row

Read more

WOD

South Hall CrossFit – CrossFit Metcon (Time) 50 Medball Squat Cleans 20/14 25 Push Jerks 155/105 50 Medball Squat Cleans Accessory “Durante Core” (No Measure) ” Durante Core ” 5 rds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Hold – Rest 1 min –

Read more

Blown Out

South Hall CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Accessory If you have the time EVERYONE do accessory work! Metcon (No Measure) 3 Sets 1-Arm DB Bench Press x 8 e/s @ Moderate Weight 20s Hollow Hold + Crossover Symmetry (Iron Scap)

Read more

Rose Gold

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 14: 75 Wallballs (20/14#) 60 Calorie Row 45 Dumbbell Snatches (50/35#) 30 C2B Pull-ups

Read more

CrossFit Games Open 17.5

South Hall CrossFit – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap

Read more

Guidance

South Hall CrossFit – CrossFit Metcon (No Measure) EMOM x 20 EVEN: Goat 1 ODD: Goat 2*Each athlete will choose 2 movements to work on during this time. Use this time to skill work your weaknesses. This is a great day to work on these movements without being fatigued like a normal weekday. Choose two […]

Read more

Ritual

South Hall CrossFit – CrossFit Metcon (Time) 30-24-18-12 Kettlebell Goblet Squat (70/53#) Sit-ups 10m Shuttle Sprints

Read more

Diane

South Hall CrossFit – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Read more

Injineer

South Hall CrossFit – CrossFit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Read more
WP Facebook Auto Publish Powered By : XYZScripts.com