June 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 12 Single Leg RDL w/ DB 12 Single Arm Overhead Press Barbell Warm UpWeightliftingClean and Jerk (Heavy Single)*15 Minutes to build to a heavy single for the dayMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Kettlebell Swings 70/53 Goblet Squats Push Ups...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 10 Medball Hamstring Curls 10 Banded Goodmornings Barbell Warm Up Build to weight 1 Round 5 Deadlifts 15 Double UndersMetconMetcon (Time)3 Rounds 15 Deadlifts 225/155 50 Double UndersBasically 45 reps of deadlifts. If we are not getting unbroken sets, work on being consistent...

AnnouncementsSaturday 6/16 we will be closed! Come out to cheer on SHCF athletes at Battle on the Creek!South Hall CrossFit - CrossFitView Public WhiteboardWarm-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...

AnnouncementsSaturday 6/16 we will be closed! Come out to cheer on SHCF athletes at Battle on the Creek!South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Samson Air Squats Jumping Jacks Spiderman Frog Squats PVC Pass Thru Push Up 2 Pike Straight Leg Sit Up PVC Snatch Warm Up 3 Snatch Drop 3 Snatch Balance 3...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Easy Row Spidermans (reach both arms) Air Squats Medium Row Samson Frog Squats Fast Row Inch Worm Straight Leg Sit Up Ankle Stretch :15 e/s 10 Table Tops 10 Leg Circles 10 Fire Hydrants (keeping the foot high)WeightliftingFront Squat (1RM @ 32X1)15 Minutes to build to a heavy Pause...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 10 Jumping Jacks 8 Kneeling Single Arm DB Press e/s 8 DB Row e/s 15s Hollow RocksWeightliftingBench Press (1RM)*15 MinMetconMetcon (AMRAP - Rounds and Reps)AMRAP 10 5 Handstand Push Ups 10 Dips 15 Push Ups 30 Double Unders...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 10 Air Squats 10 Single Leg RDL 10 Frog Squats + Reach each arm Barbell Warm Up 5 RDL 5 Barbell Row w/pause 5 Strict Press Snatch Warm Up w/PVC Establish Grip - 5 PVC Pass Thru - 5 Drops - 5 Snatch Balance - 3 Snatch "Pull...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 2 Wall Walks (5s Hold @ top) 10 Single Leg RDL w/ reachGymnasticsMetcon (No Measure)EMOM for 3 sets each Station 1 2-3 Muscle Ups or 5 Strict Pull Ups or 10 Ring Rows @ 2111 Station 2 - L - Sit or Hollow...

South Hall CrossFit - CrossFit TeensView Public WhiteboardWeightliftingBack Squat (3x5 @ 3011)3 Sets Back Squat x 5 @ 3011 20 Walking Lunge W/ KBMetcon (AMRAP - Reps)AMRAP 10 5 Strict Pull-Ups 10 Kettlebell Swings 20 Air Squats...

WP Facebook Auto Publish Powered By : XYZScripts.com