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Latest & greatest news

Long Run

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Jumping Jacks Air Squats S/L RDL Jumping Jacks Groiners Frog Squats Jumping Jacks Push Up 2 Pike Switch Backs Review WOD Grab equipment Bench Press Rope Climbs KBS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 35 10 Bench Press 135/95 400m […]

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Re-Run

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Grab Bars Jumping Jacks Samson Frog Squats Jumping Jacks Lateral Lunge Single Leg RDL Review RDL Weightlifting Metcon (4 Rounds for time) E3MOM for 12 min (4 Sets) 15/12 Calorie Bike 5 RDL @ 40-50% 1RM DeadliftThis is Recovery Week 4, DO […]

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Hangin Around

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 200m Row 5 Push Up 2 Pike 5 Frog Squats 5 S/L RDL with KB e/s Review Snatch Weightlifting Hang Power Snatch EMOM x 11 Min 0-1-2 3 Reps @ 50-60% Min 3-4-5 2 Reps @ 60-70% Min 6-7-8-9-10 1 Rep […]

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Recover

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Jumping Jacks Samson Frog Squats Jumping Jacks Lateral Lunge Push Up 2 Pike 5 Front Squats 5 Strict Press 5 Elbow Rotations 5 Good Mornings Review Thruster Pull Ups 3 Thruster 3 Strict Pull Ups/Kips Swings 3 Thrusters 3 Pull Ups Metcon Metcon […]

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Surfing

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) E7MOM for 35 Min (5 Rounds) Round 1 – 40 Calorie Bike + 100 Wall Balls 20/14 Round 2 – 40 Calorie Row + 80 Toes-To-Bar Round 3 – 40 Calorie Bike + 60 Deadlifts 185/135 Round 4 – 40 Calorie Row + Max […]

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Womp

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 10 Reverse Snow Angles 5 Single Arm kneeling DB Press e/s Weightlifting Push Press 75% x 5 85% x 3 95% x Max reps Metcon Metcon (Time) 50-40-30-20-10 Front Squats 75/55 Kettlebell Swings 53/35*15 Min

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MAD COW

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Bike Air Squats S/L RDL Bike Push Up 2 Pike Frog Squats Bike Lateral Lunge Banded Pull Aparts Review Bench Press Power Cleans Metcon Metcon (Weight) 5 Sets 3 Power Cleans (climbing) immediately into: 5 Bench Press (climbing) immediately into: 17/13 Cal […]

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Hellman

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run/Row Grab Bars Jumping Jacks Air Squats 5 BB RDL 5 BB Rows Frog Squats Lateral Lunge Push Up 2 Pike Supermans 10 S/L Glute Bridge e/s 5 Front Squats 5 Good Mornings Review Deadlift Weightlifting Deadlift 75% x 5 85% x […]

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Challenges

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Row/Run Grab Bars Jumping Jacks Samson Frog Squats JJ 5 BB RDL 5 Rows Lateral Lunge Push Up 2 Pike Strict Press Elbow Rotations Childs Pose Ankle Stretch Snatch Review Metcon Metcon (Weight) E6MOM for 30 Min (5 Rounds) 600m run 15 […]

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Fischer

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Hip Opener Stretches Ankle Stretch Pigeon Jumping Jacks Frog Squats 10 S/L Glute Bridge e/s Push Up 2 Pike Lateral Lunge Weightlifting Back Squat 75% x 5 85% x 3 95% x Max reps Metcon Metcon (Time) 32 Thrusters 32 Sumo Deadlift […]

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