Journal
Latest & greatest news

Turn and Burn

South Hall CrossFit – CrossFit Weightlifting *12 Mins Front Squat (3,2,1) Heavy 3 Heavy 2 Heavy 1 Metcon Metcon (Time) 30 Thrusters 65/45 400m Run 30 Thrusters 65/45

Read more

Hold On

South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds 25 Box Jump Step Down (24/20) 25 Toes 2 Bar 25 KB Sumo DL High Pull (70/53)

Read more

Cellular

South Hall CrossFit – CrossFit Weightlifting Deadlift (2×2, 6×3 @ 80%) Every 1:15 for 8 sets Metcon (AMRAP – Rounds and Reps) AMRAP 20 9 Squat Cleans 165/115 11 Handstand Push ups 100m Run*100m run is to Mrs. Heather’s and back Metcon

Read more

Rado

South Hall CrossFit – CrossFit Weightlifting Deadlift (3×2, 5×3 @ 80%) Every 1:15 Sets 1-3 – 2 Reps Sets 4-8 – 3 Reps Metcon Metcon (Time) 9-7-5 Thrusters 155/105 27-21-15 Chest to Bar Pull Ups

Read more

Incomplete

South Hall CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 15 10 Handstand Push Ups 15 GHD Sit Ups 30 Walking Lunge Steps 65/50*Single Dumbbell for walking lunges 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

Finish Line

South Hall CrossFit – CrossFit Weightlifting Front Squat (3RM) Metcon Metcon (Time) 50 Cal Row 40 Wall Balls 30/20 30 KB Swings 70/53 20 Burpee Box Jump Overs 24/20 10 Power Clean and Jerks 185/125

Read more

Sasquatch

South Hall CrossFit – CrossFit Metcon (Time) 10 Squat Snatch 135/95 7 Rounds 10 Pull Ups 100m Sprint 10 Squat Cleans 135/95*25 Min cap 100m Sprint is to Mrs. Heathers and back

Read more

Red Zone

South Hall CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 18 3 Rope Climbs 9 Front Squats 185/125 20 GHD Sit Ups

Read more

Helen

South Hall CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Read more

Fire Storm

South Hall CrossFit – CrossFit Weightlifting Front Squat (3RM) Metcon Metcon (2 Rounds for reps) AMRAP 5 5 Deadlift 185/115 3 Hang Power Cleans 1 Shoulder to Overhead – Rest 3 Min – AMRAP 5 10 Deadlift 135/95 6 Hang Power Cleans 2 Shoulder to Overhead

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