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Snatchsquash

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up hang: Warm-up (No Measure) :30 Jumping Jacks Air Squats Knuckle Drags Samson Spidermans Push up 2 Pike PVC Pass Thru OHS Barbell Warm Up 5 High Elbows 5 Muscle Snatch 5s Pause in Dip 5s Pause Catch 5 Overhead Squats 3 High Hang Snatch 3 Hang […]

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Gone

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Spidermans Single Leg RDL Single Unders Samson Frog Squats Double Unders Push up 2 Pike Frog Squats Mobility Pigeon 1m e/s Ankle Stretch Barbell Warm Up 5 RDL 5 Bent Over Row 5 Strict Press 5 Elbow Rotations 5 Back […]

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Bag It Up

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Seconds Active Spidermans Frog Squats Active Samson Frog Squats Push-up to Down Dog Banded Air Squats Ankle Stretch Front Rack Stretch Warm-up Metcon Metcon (AMRAP – Reps) AMRAP 9 2 Dumbbell Thrusters 50’s/35’s 2 Strict Pull ups 4 Dumbbell Thrusters 50’s/35’s 4 […]

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Hanging Around

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Line Drills (No Measure) 200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceFront Rack Stretch Wrist Stretch Barbell Warm […]

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Poker

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Line Drills (No Measure) 200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Metcon Metcon (5 Rounds for time) […]

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Tuck and Roll

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 each Row Medball Hamstring Curls Hollow Body to Superman Roll Weightlifting Back Squat (3×6 @ 32X1) Ascending in weight with good form @ tempo. (3)s Negative to bottom position (2)s at bottom (x)plode up (1)s at top *15min Metcon Metcon […]

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Live It How I Get It

South Hall CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press E3MOM for 15 Min (5 Sets) Bench Press x 5 reps Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3, with only one member working at each station at any one time AMRAP 15 Station 1 – 500 Meter Row Station 2 – […]

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4/21

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 2, alternating each movement 10 Rounds 400m Run 40 Air Squats 10 Burpee Box Jump-Overs 24/20Partner A runs 400 meters Partner B performs 40 Air Squats Partner A performs 10 Burpee Box Jump-Overs Partner B runs 400 meters, etc

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Moon Dust

South Hall CrossFit – CrossFit View Public Whiteboard Gymnastics Strict Pull-Up (5×5) EMOM x 5 5 Pull Ups Metcon Metcon (AMRAP – Reps) AMRAP 9 21-15-9 Deadlift Burpee Over BarRound 1 – 155/105 Round 2 – 205/145 Round 3 – 225/155

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Double Dutch

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Spidermans Single Leg RDL Single Unders Samson Push Up 2 Pike Double Unders Lateral Lunge Straight Leg Sit Up 10 Reverse Snow Angels 10 T-Spine Switchbacks Barbell Warm Up 5 RDL 5 Front Squat 5 Strict Press 5 Elbow Rotations […]

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