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Saturyay

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) AMRAP 12 Teams of 2, one person working @ a time 3 Hang Power Cleans 3 Handstand Push Ups 6 Hang Power Cleans 165/105 6 Handstand Push Ups 9 Hang Power Cleans 9 Handstand Push Ups 12… 12… – Rest 5:00 – […]

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The Recipe

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Jumping Jacks Spidermans Air Squats Arm Circles Frog Squats Revers Snow Angels Towel Ringers PVC Pass Thru Elbow Rotations Review W/PVC Push Press 3 Strict Press 3 Dip-Stand 3 Push Press w/hold @ dip 3 Push Press Weightlifting Push Press 65% x […]

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Hi-Hope

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Jumping Jacks Samson Air Squats Jumping Jacks Spidermans 5 Barbell RDL 5 Barbell Rows Lateral Lunge Straight Leg Sit Ups Frog Squats 3 Drive Shrug 3 Muscle Cleans 3 Hang Power Cleans 3 Power Cleans Build to start weight Weightlifting Power Clean E2MOM […]

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James Bond

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 15 Banded Good Mornings 6 S/L RDL e/s with KB Weightlifting Deadlift (85% x Max Reps) Take a few warm up sets then: 65% x 5 75% x 5 85% x Max Reps Metcon Metcon (AMRAP – Rounds and […]

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Harry Carry

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Jumping Jacks Air Squats Single Leg RDL Jumping Jacks Frog Squats Lateral Lunge Childs Pose 10 Reverse Snow Angels Review Snatch Weightlifting Hang Power Snatch (3RM) Every :90 for 6 Sets complete 3 Hang Power Snatch Build to a heavy 3 for […]

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Terrain

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Bike Samson Air Squats Bike Spidermans Frog Squat Bike Lateral Lunge Str8 Leg S/U 10 S/L Glute Bridge e/s 10 Hollow Rocks 10 Supermans Weightlifting Back Squat (85% x Max Reps) Take a few sets to warm up then: 65% x 5 […]

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Spice Rack

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Medicine ball Hot Potato Metcon Metcon (4 Rounds for calories) EMOM x 24 Teams of 2 @0:00 EMOM x 6 Even – 20 Push Jerks 135/95 Odd – Max Pull-Ups @6:00 EMOM x 6 Even – 20 Sumo Deadlift High Pull 135/95 Odd […]

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Superset Gains

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Samson Air Squats Jumping Jacks Spiderman 2 ext Leg Frog Squats Straight Leg Sit Ups Lateral Lunge 2 Sets 10 Hollow Rocks 10 Supermans Weightlifting Back Rack Lunge Weightlifting Superset 5 Sets: 10 Back Rack Lunge off plate. Start with […]

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Keep Running

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Line 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 Power Clean Burpee w/ feet moving […]

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Protein!

Why is protein important? Protein is super important because it’s the basic component of every single cell in our body. It makes up our hair, skin, nails, organ tissue, and, what we’re always thinking about, muscles! The body uses protein to repair, restore, and build tissue. It’s also a vital building block for our hormones, […]

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