August 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upAnimal Crackers (No Measure)Frog hop Bear crawl Crab walk Duck walk Leap frog Leap frog Inch worms Piggy backsWeightliftingFront Squat (3x6 @ 31X1)MetconMetcon (2 Rounds for time)Every 10 Min for 20 Min 1000/850m Row 50 Wallballs 20/14...

[caption id="attachment_2751" align="alignnone" width="1120"] Fill your plate with colors![/caption]   Nutrition. Why is eating well so hard?!   Stop obsessing!   Sounds simple right? It’s like telling someone “don’t look now but…”; you know they will absolutely look, even though you’ve just told them not to. It’s no different when it’s...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Spidermans Air Squats Jumping Jacks Push Up 2 Pike Reverse Snow Angels T Spine StretchWeightliftingBench Press (5-3-1-3-5)10 Min Build to a heavy set of each, try to match the # on consecutive setsMetconMetcon (Time)4 Rounds 12 Ring/Box Dips 12 Dumbbell Push Press 50/35 12 Burpee...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Row Switchbacks (face up) Air Squats Row Switchbacks (Face down) Frog Squats Row Push up 2 Pike Lateral LungeWeightliftingDeadlift (4x6 @ 30X1)Romanian Deadlift 4x6 @ 30X1 Climbing in weight while maintaining form. 12 MinMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 60 Double Unders 30 Reverse Lunges w/ DB’s 55/35 15...

  Positivity in the Gym   It’s easy to fall into negative thinking. Whether we believe it or not, the thoughts we have directly influence both our abilities to perform during a workout and our interactions with those around us.   Imagine this situation: It’s 90 degrees outside. You’ve had...

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 Height Skip for DistanceReview Toes 2 Bar Handstand Push UpsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 400m Run 15 Toes 2 Bar 10...

This week our favorite snack is Sautéed Applefetti. Check it out. Ingredients apples sliced pecans diced cashews diced sweet potatoes chunked cinnamon nutmeg almond butter Directions Spray your favorite cookie sheet with non-stick spray. Add sweet potatoes to baking sheet. Bake sweet potatoes until slightly tender (approximately 20 minutes). Add apples and nuts to the sweet potatoes and...

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 Height Skip for DistanceMetconMetcon (3 Rounds for reps)E2MOM for 30 Minutes (3 Sets) 1- 400m Run 2 - 30 Wallballs...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Bike Front Lean Rest on TRX Split Stance RDL w/KB @ 4011 PVC Snatch Warm Up - Pass Thrus - Drops - Tall Snatch - Hang Snatch Barbell 3 Hi Hang Snatch 3 Hang Snatch Load Weight 3 Hang SnatchMetconMetcon (Time)5 Rounds 10 Hang Power Snatch 95/65 15/10 Cal Bike...

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