SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

4/20/19 “You”

30 Min AMRAP: With a Partner – 300M Run together (to the driveway leading into front parking lot) 10 synchronized Front Squats (95/65) 2 complexes each (user choice, ping pong each complex): 3 Toes through rings + 3 Ring Muscle-Ups = 1 complex or 3 Toes 2 Bar +... read more

4/19/19 “Bring The Noise”

Strength: 12 min EMOM, 1 Squat Clean @ 70-80% Conditioning: 5×2 AMRAP 20/12 Cal AAB Power Cleans 95/65, 135/95, 155/105, 185/125, 205/135 90 seconds rest Finisher: Reverse Tabata sangbag bear... read more

4/18/19 “No Cigar”

Strength: Back Squat – 6×2 @ 70% 32X1 Tempo Conditioning: 9 min AMRAP 3, 6, 9 etc Med Ball Cleans 20/14 4 Burpees between every set Core: 4 Toes to Rig, 3 second... read more

4/17/19 “Blood Brothers”

Strength: 3 Push Press + 3 Push Jerks. Every 2 minutes, 6 sets Conditioning: 1000m Row Then 2 Rounds 20 T2B 15 Push Press 135/95 10 Box Jump Overs 24/20 Then 500m Row Finisher: 50 Banded Hamstring... read more

4/16/19 “Cyclone”

Strength: 5×3 Deadlifts with bar on plates. Tempo X130 Conditioning: 9 15 21 HSPU KB Deadlifts 90s/70s *200m run after each deadlift set Core: 50 Banded... read more

4/15/19 “When Worlds Collide”

Strength: Snatch – Find Heavy Single for the day, then hit two triples @ 75% Conditioning: 6 Rounds FT 50 DU 8 Hang P Snatches 115/75 8 Thrusters 115/75 Finisher: 50 Band Face... read more

4/13/19 Crespo

With a partner One partner works for 30 seconds while the other rests 18 Minute AMRAP 18 Wall Balls 20/14 18 KB Swings 53/35 18 Box Jumps 24/20 18 Burpees to 45# Plate read more

4/12/19 “Kicks”

Strength: 5×3 Deficit Deadlifts X130 – Build across sets Conditioning: 5 Rounds FT 100m Burden Carry 100/70 10/7 Cal Row 10 Ring Dips 10 Ring Pulls Core: 3×10 Hip Extensions, Pause at... read more

4/11/19 “Hands”

Strength: 6 Sets Power Clean + 2 Front Squats Conditioning: 15 min AMRAP 50/30 Cal AAB Buy In Then AMRAP 10 Axle Bar Lunge Steps 165/115 200m Run 10 KB Swings 70/55 Finisher: 50 Band Pull Apart... read more

4/10/19 “Glitter & Gold”

Strength: 10 Min EMOM 1 Snatch High Pull + 1 Power Snatch Conditioning: 4 min AMRAP 30 Wall balls 20/14 30 C2B AMRAP Power Snatches 135/95 2 min Rest 4 min AMRAP 20 Wall balls 20/14 20 T2B AMRAP Power Snatches 155/105 2 min Rest 4 min AMRAP 15 Wall balls 20/14 15 BMU... read more