May 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Seconds Jumping Jacks Walkouts Active Samson Wide Stance Walkouts Air Squats Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Mobility Front Rack Stretch Overhead Stretch on WallWeightliftingPower CleanPower Clean and Jerk x 1 rep 10 min to...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Jumping Jacks Air Squats Kb RDL Single Unders Push Up 2 Pike Frog Squats Straight Leg Sit Up Double Unders Couch Stretch Pigeon StretchMetconMetcon (Time)4 Rounds 60 Double-unders 30 Sit-ups 15 Kettlebell Swings 70/53...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Seconds Easy Row Knuckle Drags Active Spidermans Medium Row Side Lunge Active Samson Faster Row Push-up to Down Dog Air Squats DB Ankle Stretch 10 Frog SquatsMetconMetcon (5 Rounds for reps)5 Rounds AMRAP 1:00 at each station: Wallballs 20/14 Dumbbell Snatch 50/35 Calorie Row...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 12 Single Leg RDL w/kb 5 Push Up 2 Pike 10 Frog Squats 10 Leg Circles 10 Fire Hydrants 10 Single Leg Glute BridgeWeightliftingDeadlift (8x3)E2MOM for 16 Min Deadlift x 3 reps Build to a heavy 3 for the dayMetconMetcon (4 Rounds...

South Hall CrossFit - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more...

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2 alternating movements AMRAP 30: 50 Double-Unders 40 Kettlebell Swings 53/35 30 Wall Ball Shots 20/14 20 Box Jumps 24/20 10 Toes to Bar...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run :30 Jumping Jacks Inch Worms Air Squats Single Unders Spidermans Frog Squats Double UndersWeightliftingMetcon (3 Rounds for reps)3 Sets :45 Max Push Ups Rest :15 :45 Max Strict HSPU/L-Sit DB Press Rest :15 :45 Max STRICT Pull-Ups/Ring Rows Rest :15MetconMetcon (Time)1000 Meter Row 100 Double-Unders 400 Meter Run 40 Push Presses 115/75 400...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Air Squats Barbell Warm Up Childs Pose on Box Wrist StretchWeightliftingHang Clean (Heavy)E2MOM for 16 Min Sets 1-4 High Hang Clean + Low Hang Clean Sets 5-8 Clean Build to a heavy clean from the...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 10 Reverse Snow Angels 5 Push Up 2 PikeMetconMetcon (6 Rounds for time)E5MOM for 30 minutes 400m Run 5 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upBanded Hip/Glute Warm upLine 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 DistanceWeightliftingBack Squat (4x6, 1xME)E3MOM for 15 Min Back Squat x 6 reps Sets...

WP Facebook Auto Publish Powered By : XYZScripts.com