Evening

South Hall CrossFit – CrossFit Weightlifting Split Jerk (Heavy Single) Working on FORM and CONSISTENCY. Build to a heavy single pausing 3s in catch. Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 Alternating full rounds 12 Calorie Row 12 Bench...

Georgia Day

South Hall CrossFit – CrossFit Metcon (Time) 21 DB Snatch (75/50) Right 21 DB Snatch (75/50) Left 20 Shuttle Sprint 10m 15 DB Snatch (75/50) Right 15 DB Snatch (75/50) Left 20 Shuttle Sprint 10m 9 DB Snatch (75/50) Right 9 DB Snatch (75/50) Left 20 Shuttle...

Fight Gone Bad

South Hall CrossFit – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute...

Uprise

South Hall CrossFit – CrossFit Metcon (2 Rounds for reps) AMRAP 4 10 Deadlifts 225/155 10 Burpee Over Bar Rest 3:00 AMRAP 4 6 Deadlifts 275/185 6 Burpee Over...

HUMBLE

South Hall CrossFit – CrossFit Weightlifting Split Jerk (Heavy Single) 10 Mins to establish a heavy single with a 3s pause in catch. Work on form and consistency! Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# /...

DT

South Hall CrossFit – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click...
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