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DEVIL PRESS

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up () Metcon Metcon (5 Rounds for reps) AMRAP 3 200m Run 20 DB Front Squats 50’s/35’s Max Strict Pull Ups – Rest 1:00 – AMRAP 3 200m Run 10 DB Thrusters Max Pull Ups – Rest 1:00 – AMRAP 3 200m Run 10 Devil Press Max […]

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SALE

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Row Push Up 2 Pike Air Squats Row Frog Squats Lateral Lunge Row Single Leg RDL Side Plank Rotations Review Deadlift Box Step Overs Metcon Metcon (AMRAP – Reps) EMOM x 5 12/9 Calorie Row immediately into; EMOM x 5 10 Deadlifts […]

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RESOLUTIONS

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Jumping Jacks Air Squats Frog Squats Single Unders Samson Push Up 2 Pike Double Under Practice Straight Leg Sit Up Reverse Snow Angels Double Unders V-Ups/Tuck Ups Hollow 2 Superman Rolls Review Chest 2 Bar Metcon Metcon (AMRAP – Reps) Teams of […]

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EVEE

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike 5 Air Squats 5 Frog Squats Samson Spidermans Ankle Stretch 4 Sets for Quality Bulgarian Split Squat x 8 e/s Single Leg RDL x 8 e/sUse a KB/DB and progress in weight Metcon Metcon (AMRAP – Reps) AMRAP 13 40 Calorie Row […]

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GAINZ

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for time) Teams of 2 (only 1 works at a time) 0-15:00 42-30-18 Front Squats 135/95 Burpees over the bar HSPUs 15:00-23:00 Pick one: 1mile run (in 200m intervals) 23:00-36:00 4 Rounds 40 Wall Balls 20/14 30 Toes-To-Bar 20 SDHP’s 135/95

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FAST AND FREE

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Bike :30 Bar Hang 5 Frog Squats 5 IYT’s Ankle Stretch Wrist Stretch Front Rack Stretch Metcon Squat Clean Thruster E2MOM x 3 Rounds 10 Pull-Ups 3 Thrusters (climbing) into: E2MOM x 3 Rounds 8 Chest-To-Bar Pull-Ups 2 Thrusters (climbing) […]

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HAVE MERCY

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Jumping Jacks Air Squats Frog Squats Push Up 2 Pike Samson Stretch S/L RDL BB RDL BB Row BB Front Squats Elbow Rotations Review Hang Power Cleans Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds AMRAP 3 3 Hang Power Cleans […]

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COOKIE MONSTER

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 5 Push Up 2 Pike 10 Reverse Snow Angels 5 Single Leg RDL e/s Metcon Metcon (Distance) 5 Supersets Close Grip Bench Press x 6-8 reps Climbing Into: Deficit Deadlift x 6-8 reps w/3s Decent Climbing (Standing on 45# […]

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SANTA

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 7 BURPEES Cash Out: 100 V-Ups

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12 Days of Christmas

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 Distance Metcon 12 Days of CrossFit (Time) […]

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