Saturday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 KB Deadlift 10 Russian KB Swings 15 Jumping Jacks 20 Mountain Climbers *Once the AMRAP is completed,…

Continue Reading

Friday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Junkyard Dog Warm Up... Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended…

Continue Reading

Thursday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS* *Each round will progress in complexity, with the row building in intensity each time. 250m Row (Easy → Mod →…

Continue Reading

Wednesday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 min mod pace bike ride followed by... 2 ROUNDS 10 Banded Glute Bridges 8 V-Ups 6 Up-Down + Broad Jump Into……

Continue Reading

Tuesday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (Increasing Effort Each Round on Bike) 10/8 Calorie Bike 10 Ring Rows 10 KB Filly Lunges (5 each)* :20 Double…

Continue Reading

Saturday

South Hall CrossFit - CrossFitHappy birthday Jason Palmer!View Public WhiteboardWarm-upWarm-up (No Measure)FBB Warm-up...3 Rounds, Increasing Effort Each Round 1:30 Row or Bike (start slow and end moderate/high in final round)…

Continue Reading

Friday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Bootstrappers Stretches* 20 Plank Shoulder Taps (HS options in Rd2 / Rd3**) 10 PVC Pass-Thrus 10 PVC Overhead Squats…

Continue Reading

Thursday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 SET 10-15m, Perform movement then Jog Back... Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking…

Continue Reading

Wednesday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Partner Warm-up… One athlete on the bike the other with a PVC 1 ROUND P1: Bike P2, Complete Full Round 5 Inch…

Continue Reading

Tuesday

South Hall CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring RowsSkillWarm-up (No Measure)ON A 10:00 RUNNING CLOCK...…

Continue Reading
Close Menu
WP2Social Auto Publish Powered By : XYZScripts.com