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Lite

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 7: 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Front Squats (53/35) 6 Burpees 9 Kettlebell Swings (53/35) 9 Goblet Front Squats (53/35) 9 Burpees 12 Kettlebell Swings (53/35) 12 Goblet Front Squats […]

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ONESIES

South Hall CrossFit – CrossFit Athletes will pick one from each station and work up to a max at each. View Public Whiteboard Weightlifting 15 Min 3 Attempts at a max Deadlift (1RM) Bench Press (1RM) Back Squat (1RM) Gymnastics 10 Min 2 Attempts at a max set Strict Pull-Up (Max Set) Weighted Pull-ups (1RM) […]

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What we Gon’ Do

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 16 18/15 Calorie Row 15 Sumo Deadlift High Pulls 95/65 12 Burpee Box Jumps 24/20 9 Chest to Bar Pull-ups

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Four Score

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (4 Rounds for time) 4 Rounds, On The 4:00 15/12 Calorie Row 15 Front Squats 95/65 12 x 10m Shuttle Sprints

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Dead Wrong

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 9 30/24 Calorie Row 30 Hand Release Push-ups 30 Dumbbell Snatches 50/35

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CrossFit Games Open 18.5

South Hall CrossFit – CrossFit View Public Whiteboard CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 […]

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Success

South Hall CrossFit – CrossFit View Public Whiteboard GOAT (No Measure) GOAT Day EMOM x 20 Min Even – GOAT 1 Odd – GOAT 2

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Wednesday

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOM X 16 Min 1 – 15/12 Shuttle Sprints Min 2 – 7 Deadlifts (225/155) + 7 Handstand Push-ups Min 3 – 15/12 Calorie Row Min 4 – 10 Chest to Bar Pull-Ups

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Wait Up

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Push Ups 30 Air Squats

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You Decide

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 27-21-15-9 Calorie Row Toes to Bar

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