Journal
Latest & greatest news

Saturday

South Hall CrossFit – CrossFit Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here

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Friday

South Hall CrossFit – CrossFit Metcon (4 Rounds for reps) Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row*Complete all 8 rounds (4 min) of each exercise before moving on to the next

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Yea Yea

South Hall CrossFit – CrossFit Weightlifting Deadlift (8×2 @ 80%) *Every 1:15 perform 2 Deadlifts, 1st rep pausing 2s @ knee then finish. Metcon Metcon (AMRAP – Reps) AMRAP 7 Wallballs 20/14 *EMOM 5 Deadlifts 225/155*Reps are number of wallballs within 7 min

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Hump Day

South Hall CrossFit – CrossFit Metcon (Time) 40/30 Calorie Row 800m Run 30 KB Swings 53/35 20 Burpees

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Check Out

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 60 Double Unders 30/21 Calorie Row 15 Overhead Squats 115/80

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Shirts

South Hall CrossFit – CrossFit Metcon (Time) 12-9-6 Power Cleans 95/65 Pull ups -Rest 2 min- 9-6-3 Power Cleans 135/95 Chest to Bar -Rest 2 min- 6-4-2 Power Cleans 185/135 Bar Muscle ups

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Dasani

South Hall CrossFit – CrossFit Metcon (3 Rounds for reps) 3 Rounds EMOM 1 – Wallball 20/14 2 – Alternating DB Snatch 50/35 3 – Strict Pull Up 4 – Burpee Box Jump Over 24/20 5 – Cal Row 6 – REST

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Friday

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 2 Rope Climbs 10 Shoulder to Overhead 135/95 15 GHD Sit Ups

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Escape

South Hall CrossFit – CrossFit Weightlifting Front Squat (Heavy 3) *12 Minutes to find a heavy set of 3 Front Squat Metcon Metcon (Time) 100 Double Unders 40 Calorie Row 20 Hang Power Snatch 115/85 40 Calorie Row 100 Double Unders*15 Minute time cap

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Oil

South Hall CrossFit – CrossFit Weightlifting Deadlift (8×2 @ 80%) Every 1:15 for 8 Sets perform 2 reps Metcon Metcon (AMRAP – Reps) AMRAP 8 2-4-6-8-10-12. . . . Power Clean (155/105) Box Jumps (30/24)

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