Journal
Latest & greatest news

Georgia Peach

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets SLOW Posted Single Leg Deadlift x 8 e/s Banded Glute Bridge x 10 SLOW Reverse Snow Angels x 20 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 Kettlebell Swings 70/53 20 Push-Ups 10 Toes to Bar

Read more

Gun Show

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 Distance1:00 Row/Bike Metcon Metcon (Weight) Every 90s […]

Read more

DUI

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Fast Single Unders Frog Squats High Singles Push Up 2 Pike Double Under Practice Reverse Snow Angels Weightlifting Push Press (Heavy 3) *12 Min Metcon Metcon (3 Rounds for reps) 3 Sets AMRAP 4 400 Meter Run 50 Double-Unders Max Reps of […]

Read more

Firm

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Hip Opener Stretches :30 Easy Row Glute Bridge w/ hold Air Squat Medium Row Bird Dogs Frog Squats Fast Row Reverse Glute Bridge Lateral Lunge Weightlifting Back Squat (Heavy 4 @ 32X1) *12 Min Metcon Metcon (Time) 3 Rounds 10 Chest 2 Bar […]

Read more

Coming Home

South Hall CrossFit – CrossFit View Public Whiteboard The Man, the Myth, the Legend: Ryan Warm-up Warm-up (No Measure) :30 Easy Row Spidermans Air Squats Medium Row Medicine Ball Hamstring curls Frog Squats Fast Row Medicine Ball Hamstring curls Frog Squats Wrist Stretch Front Rack Stretch Frog Squats x 5 Weightlifting Front Squat (3RM @ […]

Read more

WORKY

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Gymnastics Warm-up (No Measure) Circle Warm Up Metcon (No Measure) 15 Minutes to show yo SKILLZ – Rope Climbs – Handstand Walks – Muscle UpsTake TIME to work on a progression for 1-2 skills. This could mean learning or refining. You DO NOT have to be […]

Read more

Bat Wings

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 3 Sets 150m Row 6 Single Leg RDL e/s 8 Bent Over DB row 10 Single Leg Glute Bridge e/s Weightlifting Deadlift (Heavy set of 4 @ 30X1) 12 MIn Tempo is @ (3)s Down to floor (0)s @ floor (x)plode up (1)s […]

Read more

Unruly

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Samson Inch Worm Jumping Jacks Arm Circles (Forwards/Backwards) Spidermans Air Squats Straight Leg Sit Ups Reverse Snow Angels T Spine Stretch Push Up 2 Pike x 5 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 500m Row 20 Push […]

Read more

Dead or Alive

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 100m Run 6 Single Arm DB OH Press e/s 8 Box Step Ups Weightlifting Hang Snatch 12 Min Hang Snatch + Snatch + 4 Tall Box jumps Work up to a heavy for the day, yes with a squat Metcon Metcon […]

Read more

Scraps

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 3 Sets 60s @ each station for max reps S1 – Wallballs 20/14 S2 – Kettlebell Swings 53/35 S3 – Box Jump Step Down 24/20 S4 – Push Press 95/65 S5 – Calorie Row/Bike S6 – REST

Read more
WP Facebook Auto Publish Powered By : XYZScripts.com