WODs & News

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 12 12 Calorie Row 10 Box Jumps 30/24 8 DB Hang Power Cleans 50/35...

South Hall CrossFit - CrossFitHappy Birthday Ana Feriani!View Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 20 7 Squat Clean Thruster 115/80 200m Run...

South Hall CrossFit - CrossFitHappy Birthday Melissa Kopp!View Public WhiteboardCrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute...

South Hall CrossFit - CrossFitView Public WhiteboardGOAT (No Measure)EMOM x 20 Odd - GOAT 1 Even - GOAT 2 *"Goat" is CrossFit slang for a movement that challenges us. Take this time to turn those weaknesses into Strengths. Today is geared more towards "Practice," dialing in our weaknesses ...

South Hall CrossFit - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)5 Rounds Min 1 - Max Bench Press 135/85 Min 2 - Max Pull Ups Min 3 - Max Double Unders Min 4 - Max Russian Kettlebell Swings 70/53 Min 5 - Rest...

South Hall CrossFit - CrossFitHappy Birthday Kristin Corley!View Public WhiteboardMetcon (AMRAP - Reps)E3MOM for 18 Min (6 Rounds) 200m Row 12 Toes-To-Bar In remaining time: Max DB Thrusters 50/35s*Score is total number of DB Thrusters...

South Hall CrossFit - CrossFitHappy Birthday Greg Nevetral!View Public WhiteboardMetcon (Time)4 Rounds 200m Run 10 Hang Power* 200m Run 5 Hang Power*Round 1 - Hang Power Snatch 95/65 - 135/95 Round 2 - Hang Power Snatch 135/95 - 155/105 Round 3 - Hang Power Clean 135/95 - 155/105 Round 4 -...

South Hall CrossFit - CrossFitHappy Birthday Danny Hitt!View Public WhiteboardMetcon (Time)150/100 Calorie Bike 60 Clean and Jerks 135/95 60 Toes to Bar 40 Clean and Jerks 155/105 40 Chest to Bar Pull-ups 20 Clean and Jerks 185/135 20 Bar Muscle-ups 150/100 Calorie Bike*For completion or 30 Min AMRAP, whichever is first...

South Hall CrossFit - CrossFitView Public Whiteboard.3: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutesCrossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell front-rack lunge 50lb/35lb 50...

South Hall CrossFit - CrossFitHappy Birthday Brandon Crandall!View Public WhiteboardGOAT (No Measure)EMOM x 20 Odd - GOAT 1 Even - GOAT 2"Goat" is CrossFit slang for a movement that challenges us. Take this time to turn those weaknesses into Strengths. Today is geared more towards "Practice," dialing in...

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