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Quadruplets

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Row/Run :30 Jumping Jacks Air Squats Spidermans Frog Squats Samson Lateral Lunge Hip Opener Stretches QLT Stretch Metcon Metcon (No Measure) Every 90s for 30 Min (5 Sets) Station 1 – 20 Lunges on Plate with DB/KB Farmer’s Carry Station 2 – […]

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Good Start

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Air Squats Arm Circles Cherry Pickers/Drops Spidermans Ankle Stretch to extended leg T-Spine stretch I-Y-T (10 each) Review (PVC) Push Press 10 Pass Thru 5 Strict Press 3 Dip + hold 3 Push Press w hold @ bottom and top […]

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Statistic

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run 3 Sets 10 Medball Hamstring curls 8 Lateral lunge 6 Hollow to superman rolls Weightlifting Back Squat (3×6 @ 32X1) Back Squat (3×6 @ 32X1) Gaol is to work up in weight, all sets tough but maintain positions through tempo. (3)s […]

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Bulgarian

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Bike 6 Posted RDL e/s 10 Medball Hamstring curls Weightlifting Deadlift (Heavy Double) 1st rep pause 3s below knee + 1 Deadlift no pause. Focusing on a flat back and tall chest. 10 Min Metcon Metcon (Time) 15-12-9 Deadlift* Pull […]

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Nancy

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Bike/Row Samson Air Squats Bike/Row Spidermans Frog Squats Bike/Row Push Up 2 Pike Straight Leg Sit Ups Hip Opener Stretch Ankle Stretch OH Stretch PVC Pass Thru OHS Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# […]

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Maple Syrup

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 (Calories) E2MOM for 30 […]

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Needy

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Samson Air Squats Single Unders Lateral Lunge Frog Squats Double Unders Push Up 2 Pike Straight Leg Sit Ups Hip Opener Stretches Ankle Stretch Weightlifting Front Squat (3-3-3-3-3-3 @ 75-85%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 […]

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SPECOPS

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 300m Row I-Y-T x 10 SLOW Each Weightlifting Bench Press (Heavy 6 @ 20X1) *12 minutes to establish a heavy set of 6 Bench Press @ 20X1 (2)s Down (0)s Pause @ chest (x)plode up (1)s pause @ top Metcon Metcon (AMRAP – […]

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Hell on Wheels

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 Complete 100 repetitions of the following complex: 3 Kettlebell Swings 2 Goblet Squats 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm)Kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell […]

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FRANkie

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Line Drills or Game Metcon Metcon (Time) 800 Meter Run 15 Dumbbell Thrusters 15 Strict Pull-Ups 12 Dumbbell Thrusters 12 Strict Pull-Ups 9 Dumbbell Thrusters 9 Strict Pull-Ups 1000 Meter Row*18 Min Accessory Metcon (No Measure) 2 Sets Unbroken Bulgarian Split […]

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