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MAX OUT FRIDAY!

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets :30 Bike/Row 5 Push Up 2 Pike 10 Plank w/ reach 10 Banded Pull Aparts Weightlifting Shoulder Press 75% x 5 85% x 3 Try for a new 100% Metcon Metcon (6 Rounds for time) E3MOM for 18 Min 10 Jerks […]

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FEAR

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Air Squats Samson Pass Thrus Spidermans Frog Squats w/ reach Lateral Lunge PVC Overhead Squats SLOW Ankle Stretch Childs Pose Review Snatch Weightlifting Hang Power Snatch EMOM 5 3 Hang Power Snatch EMOM 5 2 Hang Power Snatch Get READY. […]

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PBJ

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200m Row 12 Banded Goodmornings 6 S/L RDL w/KB e/s Weightlifting Deadlift 75% x 5 85% x 3 Try for a new 100% *15 Min Metcon Metcon (Time) 20-16-12-8 Cal Assault Bike Cal Row Front Rack Lunges 115/75*Ladies RX on the […]

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WHOOP

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Jumping Jacks Samson Air Squats Arm Circles Cherry Pickers Camel Cats I/Y/T’s Ankle Stretch Childs Pose Weightlifting Split Jerk *15 Min 4 Sets 5 Split Jerks *5 Strict Pull Ups between sets (weighted if possible) Metcon Metcon (AMRAP – Rounds and Reps) […]

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SLOPPY JOE

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Hip Opener Stretches 10 Fire Hydrants 10 Leg Circles 10 S/L Glute Bridge e/s Weightlifting Back Squat (1RM) 75% x 5 85% x 3 Try for a new 100% * In between sets, complete 15-20 HEAVY russian KB Swings. These will actually […]

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HINGE

South Hall CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 35min. Running Clock… 50 Cal Row 50 HSPU’s 50 Deadlifts 185/125 50 Pull-Ups 50 Box Jump Overs 30/24 50 Pull-Ups 50 Deadlifts 185/125 50 HSPU’s 50 Cal RowIf you finish, go back to the top and go […]

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BUTT WARMER

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Bike 10 Banded Pull Aparts 5 Frog Squats 5 Push Up 2 Pike Weightlifting Shoulder Press 70% x 3 80% x 3 90% x max reps * In between sets, complete a set of 20 russian twists with the heaviest […]

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HAM SAMMICH

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Jumping Jacks Air Squats Single Leg RDL Frog Squats Barbell RDL BB Row Push Up 2 Pike Switchbacks Reverse Snow Angels Review Cleans Bench Press Metcon Metcon (Weight) 5 Rounds 5 Hang Power Cleans immediately into: 5 Bench Press immediately into: 400m […]

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Jackie

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 10 Medball Hamstring Curls 10 Banded Goodmornings Weightlifting Deadlift 70% x 3 80% x 3 90% x max reps *In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! If you […]

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Twelve

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Jumping Jacks Air Squats S/L RDL PVC Pass Thru Spidermans Frog Squats Lateral Lunge Overhead Squats Ankle Stretch Childs Pose Weightlifting Hang Power Snatch E2MOM for 12 Min (6 Sets) Hang Power Snatch + Power Snatch Build in weight, focus on a […]

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