August 2018

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...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Samson Air Squats JJ Spidermans Frog Squats JJ Straight Leg Sit Up Lateral LungeWeightliftingBack Squat (4x8 @ 31X1)MetconMetcon (Time)3 Rounds 15 Toes 2 Bar 20 Reverse Lunges w/ KB/DB...

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...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run 3 Sets 6 Frog Squats 6 Bottoms Up KB Press e/s 6 Single Arm KB RowWeightliftingShoulder Press (Heavy 2)12 MinMetconMetcon (Time)100 Double Unders 50 Burpee Box Jump Overs 24/20 100 Double Unders...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets :30 Bike 8 Hip Extensions 8 Medball Hamstring Curls 8 Bulgarian Goat bagMetconMetcon (Time)5 Rounds 20/15 Calorie Bike 10 Deadlifts 275/185 5 Chest to Bar Pull Ups*18 Min...

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...

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (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...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Card gameMetconMetcon (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...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-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 StretchGymnasticsHandstand Walk (10 Min)MetconMetcon (Time)3 Rounds 30/20 Calorie Row 15 Chest-to-Bar Pull-Ups 10 Strict Handstand Push-Ups...

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