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Jacked

South Hall CrossFit – CrossFit Weightlifting Back Squat (3RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Deadlift 135/95 12 Hang Power Clean 9 Front Squat 6 Push Jerk

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Fast and Furious

South Hall CrossFit – CrossFit Metcon (Time) 15 Bar Facing Burpee 5 Squat Clean and Jerk 185/125 12 Bar Facing Burpee 4 Squat Clean and Jerk 9 Bar Facing Burpee 3 Squat Clean and Jerk

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Scooter

South Hall CrossFit – CrossFit Metcon (Time) 50-40-30-20-10 Double Unders Sit-Ups *200m Run between each round

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Hump Dayyyyy

South Hall CrossFit – CrossFit Metcon (Time) 2 Rounds 10 Deadlifts 315/225 20 Handstand Push-ups 30 Front Squats 95/65

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Oddball

South Hall CrossFit – CrossFit Weightlifting Bench Press (3RM) Metcon Metcon (Time) 10-8-6-4-2 Bench Press @ 80% (of Todays 3RM) 5-4-3-2-1 Rope Climbs

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Shim and Shine

South Hall CrossFit – CrossFit Weightlifting Back Squat (3RM) Metcon Metcon (Time) 40 Toes to Bar 20 Power Snatch 135/95 40 Toes to Bar

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Lightning

South Hall CrossFit – CrossFit Metcon (Time) 150 Single Arm DB Snatch 125 Calorie Row 100 Burpee 75 Pull Ups

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Friyay

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 1 Rope Climb 12 Push Jerks 185/135 1 Rope Climb 15 Russian Kettlebell Swings 70/53

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To The Edge

South Hall CrossFit – CrossFit Weightlifting Clean (3RM) Metcon Metcon (Time) 4 Rounds 24 Front Lack Lunges 115/85 15 Power Cleans

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Plus One

South Hall CrossFit – CrossFit Metcon (Calories) AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max Cal Row in time remainingRest 5:00 Metcon (Calories) AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max Cal Row in time remaining

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