September 2018

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Jumping Jacks Air Squats Arm Circles Jumping Jacks Push Up 2 Pike Frog Squats 10 Reverse Snow AngelsMetconMetcon (6 Rounds for time)Every 5 Min for 30 min (6 Sets) 8 Strict Pull Ups 12 Toes 2 Bar 16 Push Ups 20 Wall BallsScale numbers to reasonable amount...

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (2 Rounds for reps)In teams of 3 alternating full rounds AMRAP 15 3 DB Power Cleans 50/35’s 6 Burpee Box Jump Overs - Rest 5:00 - AMRAP 15 10 DB Push Press 15 Kettlebell Swings 53/35...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Bike Samson 2 extended leg Air Squats Bike S/L RDL Frog Squats Hip Opener Stretches 10 Fire Hydrants e/sWeightliftingBack Squat (4 x 4 @ 32X1)(3)s to bottom (2)s @ bottom (X)plode up (1)s to breathe brace and squat Weight stops @ failure to maintain tempo or position. 15 MinMetconMetcon...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Run :30 Jumping Jacks Arm Circles Towel Ringers Jumping Jacks Air Squats Single Leg RDL Push Up 2 Pike Frog SquatsGymnasticsFreestanding HandstandWithout support, kicking up into a handstand with both hands planted on the ground throughoutAccumulate a max amount of time in handstand. 10 min Scaling Kick up...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 10 bulgarian goat bag swings 10 Medball Hamstring CurlsWeightliftingDeadlift (10-8-6-4)Start the 10 reps off easy-moderate and build to a heavy set of 4MetconMetcon (AMRAP - Reps)AMRAP 12 30 Kettlebell Swings 53/35 20 Wallballs 20/14 10 Toes 2 Bar...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Sets 150m Row 15 Banded good morning 5 Push Up 10 I-Y-T’s Review BenchWeightliftingBench PressE2MOM for 5 Sets 1 x Bench Press @ 75% 1RMMetconMetcon (AMRAP - Reps)AMRAP 5 Burpee Box Jump Overs 24/20...

Lately we’ve talked about the importance of mobility and stretching to help us recover and improve our overall health and performance. But what about when the majority of your day is spent in front of a computer?   If you’re like me and work a desk job,...

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Bike Samson Air Squat Bike Spidermans Lateral Lunge Bike Push Up 2 Pike Frog Squats 10 S/L Glute Bridge Childs PoseMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsAccessoryMetcon (No Measure)3 Sets Bulgarian Split Squat x 6 e/s 6 Strict HSPU...

One of my favorite snacks of all time is jerky. It’s an easy source of protein, lasts a while, and is easily portable. However, not all jerky is created equal.   If you’re not into making your own, purchasing good quality jerky can get kind of pricey....

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