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Gwen

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 […]

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Spoiled

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 Stretch Metcon Metcon (Time) 4 Rounds 60 Double-unders 30 Sit-ups 15 Kettlebell Swings 70/53

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Stand Up

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 Squats Metcon Metcon (5 Rounds for reps) 5 Rounds AMRAP 1:00 at each station: Wallballs 20/14 […]

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Click

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 Bridge Weightlifting Deadlift (8×3) E2MOM for 16 Min Deadlift x 3 reps Build to a heavy […]

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MURPH

South Hall CrossFit – CrossFit View Public Whiteboard Murph (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 about […]

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customer

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (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

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Its Time

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run :30 Jumping Jacks Inch Worms Air Squats Single Unders Spidermans Frog Squats Double Unders Weightlifting Metcon (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 […]

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Hangin Out

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-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 Stretch Weightlifting Hang Clean (Heavy) E2MOM for 16 Min Sets 1-4 High Hang Clean + Low Hang Clean Sets […]

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Scream

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 10 Reverse Snow Angels 5 Push Up 2 Pike Metcon Metcon (6 Rounds for time) E5MOM for 30 minutes 400m Run 5 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups

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Squat Show

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Banded Hip/Glute 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 Weightlifting Back […]

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