The General

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 30 Teams of 2, alternating movements 50 Air Squats 40 Kettlebell Swings 30 Shoulder to Overhead 95/65 20 Burpees 10 Strict Pull-UpsP1 starts on 50 Air Squats P2...

Calling

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Jumping Jacks Air Squats Single Leg RDL RDL Barbell Press and Reach Groiners Frog Squats Single Leg Glute Bridge Clean Warm Up Metcon Metcon (Time) 5 Rounds 3 Power Cleans 6 Front...

Pump Sesh

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...

The Comparison Trap

Typically, at the end of my day, I’ll catch myself scanning through the Wodify app to see how everyone performed that day.   When people beat me in strength or in the metcon, I sometimes catch myself feeling down and defeated. I tell myself things like:   I wish I was...

Last Day

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Jumping Jacks Samson 2 extended leg Air Squats PVC Pass Thru Spidermans Frog Squats Lateral Lunge Ankle Stretch Childs Pose PVC Overhead Squat Warm up 2 Rounds 5 Cal Bike 5 OHS...

Always Remember

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Spidermans Air Squats Jumping Jacks Samson Frog Squats Reverse Snow Angels Lateral Lunge Barbell Warm Up Review Movements Metcon 9/11 Tribute (Time) Teams of 2:...
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