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Fried

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Row Samson Air Squats Row Spiderman Frog Squats Row Lateral Lunge Straight Leg Sit Ups Switchbacks Front Rack Stretch Ankle Stretch Review Cleans Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 Calorie Bike/200m Run 15 Wallball 20/14 2 Squat Cleans […]

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Hootiehoo

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 15 2 Rounds 32 DB Lunges 50/35 32 Toes-to-Bar 16 DB Power Cleans 50/35 Then 2 Rounds 32 Alternating DB Snatch 50/35 16 Muscle-Ups 16 DB Power Cleans 50/35– Rest 5:00 – Metcon Teams of 2 (1 Person working at a time) […]

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FRIDAY

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike 400m Grab Bars Jumping Jacks Spiderman Frog Squats Jumping Jacks 5 RDL 5 Front Squats 5 Press and reach Review Clean and Jerk Weightlifting Clean and Jerk EMOM x 20 2 Reps EMOM for 10 Min 1 Rep EMOM for 10 Min […]

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PHILBO

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Row/Run/Bike Hip Opener Stretches 2 Sets 10 Banded Goodmornings 10 Banded Squats 10 Single Leg RDL Weightlifting Back Squat (1RM) Deadlift (1RM) Accessory Metcon (No Measure) 100 Russian Twist w/DB 45/30 Right + Left = 1

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Change Up

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 10 Reverse Snow Angels 5 Frog Squats Review Bench Dubs Pull Ups Metcon Metcon (AMRAP – Reps) 4 Rounds Min 1 – Max Bench Press 185/95 Min 2 – 200m Run Min 3 – Max Pull-Ups Min 4 – […]

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Hard and Fast

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Bike 10 Str8 Leg Sit Ups 5 Frog Squats Review T2B Snatch Build to start weight then 1 Round 5 cal 5 T2B 1 Snatch Metcon Metcon (Weight) E3MOM for 30 Min (10 Sets) 9/6 Calorie Bike 10 Toes-To-Bar *3/2/1 […]

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Believer

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run/Row/Bike Jumping Jacks Air Squats Samson Jumping Jacks :20 Bar Hang Frog Squats Push Up 2 Pike Reverse Snow Angels Front Rack Stretch Review C2B Jerks Metcon Metcon (3 Rounds for reps) 3 Rounds AMRAP 5 5 Chest to Bar 5 Front Squats […]

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Oh My

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (Time) 35 Minutes to finish: 3 Rounds 30 Toes to Bar 40 Wall Balls 20/14 30 Power Snatches 95/65 800m Run 2 Rounds 30 Toes to Bar 40 Wall Balls 20/14 30 Power Cleans 135/95 800m Run 1 Round 30 Toes to Bar 40 Wall Balls […]

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Split

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Bike 4 Single Arm Db Deadlift e/s 4 S/A Db Push Press e/s 5 Push Up 2 Pike 10 Reverse Snow Angels Metcon Metcon (2 Rounds for time) EMOM X 8 8/6 Calorie Row 8 Alternating Dumbbell Snatch 50/35 – […]

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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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