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Latest & greatest news

Recognize

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1000m Run 20 Rope Climbs 1000m Run

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Thats All

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 Pull Up HSPU Rest 2 mins 21-15-9 Chest to Bar HSPU

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V Day

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Balance (1+3) 1 Snatch Balance + 3 Overhead Squats *10 Minutes Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Alternating full rounds 10 Thrusters 95/65 10 Burpee Over Bar

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Major Payne

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 7 Rounds 20/17 Calorie Row 14 Overhead Walking Lunge 50/35

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Made You

South Hall CrossFit – CrossFit Weightlifting Clean and Jerk (Heavy Single) *10 Min Metcon Metcon (AMRAP – Rounds and Reps) 15 min Amrap 15 Slam Balls 30/20 15 Push Ups 15 Ring Rows

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5K

South Hall CrossFit – CrossFit 5k Row (Time) Max Effort 5k Row—- OR —– 5k Run (Time) Max Effort 5k Run

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Cintas

South Hall CrossFit – CrossFit Weightlifting Clean and Jerk (Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 15 50 Bench Press 135/95 50 Strict Pull Ups

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Haters

South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m Run 20 Wall Balls 20/14 20 Push Ups

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You Get It

South Hall CrossFit – CrossFit Weightlifting Heavy: Snatch Balance (Heavy Single) *10 Mins Metcon Metcon (Time) 5 Rounds 75 Double Unders 20 Alternating DB Snatch 50/35

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Repeat

South Hall CrossFit – CrossFit Metcon (3 Rounds for reps) AMRAP 5 500m Row 15 Power Cleans 135/95 Max Burpees in remaining time – Rest 5:00 – AMRAP 5 500m Row 12 Power Cleans 155/105 Max Burpees in remaining time – Rest 5:00 – AMRAP 5 500m Row 9 Power Cleans 185/125 Max Burpees in […]

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