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Angie

South Hall CrossFit – CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

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Graystone

Announcements Christmas/New Years Schedule! CLOSED Christmas 12/26 – 9:30am Only New Years 1/1 – 9:30am Only South Hall CrossFit – CrossFit Weightlifting Hang Power Snatch ((1+1)) High Hang Power Snatch + OHS – Heavy 1 (10 mins)) Metcon Metcon (Time) 3 Rounds 100 Double Unders 50 Wall Balls 20/14

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Crusher

Announcements Christmas/New Years Schedule! CLOSED Christmas 12/26 – 9:30am Only New Years 1/1 – 9:30am Only South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Deadlifts 135/95 10 Push Ups– Rest 5 Min – Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 GHD’s 7 Strict Pull Ups

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Cold Water

Announcements Christmas/New Years Schedule! CLOSED Christmas 12/26 – 9:30am Only New Years 1/1 – 9:30am Only South Hall CrossFit – CrossFit Weightlifting Push Press (Heavy Complex (2+1)) *12 Min to build to a heavy Push Press + Split Jerk (2+1) Pause for 2s in catch Metcon Metcon (Time) 10 Rope Climbs 20 Shoulder to Overhead […]

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Smellfie

Announcements Christmas/New Years Schedule! CLOSED Christmas 12/26 – 9:30am Only New Years 1/1 – 9:30am Only South Hall CrossFit – CrossFit Metcon (Time) Teams of 2 3 Rounds (Each) 200m Run 10 Squat Cleans 135/95 20/15 Calorie Row 10 Power Cleans 135/95

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12 Days of Christmas

South Hall CrossFit – CrossFit 12 Days of CrossFit (Time) 12 Rounds: 1 Squat Snatch, 155/105 2 BJ 30/20 3 Push Press 155/105 4 TTB 5 Hang Power Cleans 155/105 6 HR Push ups 7 Dead 155/105 8 GHDSU 9 KBS 70/53 10 Lunges 11 Wall Balls (30/20) 12 Burpees

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Watch Out

South Hall CrossFit – CrossFit Metcon (Time) 25 Box Jump Overs 30/24 25 Squat Cleans 95/65 25 GHD Sit Ups 25 Power Snatch 95/65 25 Burpee Over Bar 25 OH Walking Plate Lunge 45/25

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Bus Stop

South Hall CrossFit – CrossFit Weightlifting Push Press (Heavy (1+1)) *12 Minutes to establish a heavy Push Press + Split Jerk (1+1) Metcon Metcon (Time) Teams of 2 2000m Row 200 Double Unders 2000m Run

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Curiouser

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 15 Wall Balls (20/14) 10 Toes to Bar 5 Power Cleans (185/125)

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