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Rips and Rig Work

Rips and Rig Work   We all know the feeling. We’re in the middle of our metcon, on the rig doing sets of pull-ups. You’re getting in a great rhythm, your pace is solid and you’re in the zone, when all of a sudden—OUCH!!!   Rips hurt. Like hurt hurt. They hinder our progress and […]

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Fortitude

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Samson Air Squats JJ Spidermans Frog Squats JJ Straight Leg Sit Up Lateral Lunge Weightlifting Back Squat (4×8 @ 31X1) Metcon Metcon (Time) 3 Rounds 15 Toes 2 Bar 20 Reverse Lunges w/ KB/DB

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Meal Prep – On a Budget!

Meal Prep – On a Budget! Let’s be honest, I can legitimately spend my entire paycheck in the grocery store. I just love food; good, whole, nutritious foods, and I love experimenting with new recipes. This really puts a burden on my budget! However, food isn’t something that I’m willing to skimp on. I budget […]

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Calf Pain – Ginnz Train

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run 3 Sets 6 Frog Squats 6 Bottoms Up KB Press e/s 6 Single Arm KB Row Weightlifting Shoulder Press (Heavy 2) 12 Min Metcon Metcon (Time) 100 Double Unders 50 Burpee Box Jump Overs 24/20 100 Double Unders

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“Drowning” By Patrick Ginn

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Bike 8 Hip Extensions 8 Medball Hamstring Curls 8 Bulgarian Goat bag Metcon Metcon (Time) 5 Rounds 20/15 Calorie Bike 10 Deadlifts 275/185 5 Chest to Bar Pull Ups*18 Min

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Snack Sunday!

Snack Sunday! Let’s be honest, sometimes we need a snack to tide us over from meal to meal throughout the week. Hunger throughout the day may be because you’re not eating enough to sustain your activity levels, or because your meals aren’t balanced enough to keep you full. I LOVE trying new protein bars! {DISCLAIMER: […]

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Rest. What’s that?!

Rest Days & PR’s   We all know we need to rest. Our bodies alert us each day when it’s time to hit the lights and go to bed. So why is it so hard for us to rest when it comes to CrossFit?   We love it. It’s the best addiction in the world, […]

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WOD #2

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) Teams of 4 Part A: AMRAP 12 50 HSPU (one person must be holding a handstand while the other is doing hspu) 50 Box Jumps (you will have 2 boxes, all 4 people must complete 50 reps) 50 Toes 2 Bar (one […]

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Battle Cry

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Card game Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 18 20 Calorie Bike/200m Run 8 DB Hang Power Cleans 50’s/35’s 16 Walking LungesPartner 1 starts on the Bike when they finish Partner 2 will start on the bike. Each […]

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TBD

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Samson Push Up 2 Pike Jumping Jacks Str8 Leg Sit Ups Childs Pose Switch Backs facing floor and ground Wrist Stretch Dead Hang Stretch Gymnastics Handstand Walk (10 Min) Metcon Metcon (Time) 3 Rounds 30/20 Calorie Row 15 Chest-to-Bar Pull-Ups […]

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