SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

7/17/19 “Silence”

Strength: Box Squat 4x10 @ 50-60% Conditioning: 4 Rounds 25m Sled Push - Heavy 20/14 Cal Ski Erg 25 ft SA DB OH Walking Lunge 50/35 15 Pull Ups Core: 10 TGU each... read more

7/16/19 “Happier”

Strength: 3x8 SB Squats Conditioning: 20 minute clock 12 min AMRAP 10 T2B 50 DU 10 Thrusters 75/55 Remaining time Find 1RM Cluster Finisher: 50 banded face... read more

7/15/19 “Rescue Me”

Strength: Seated DB Strict Press 4x6 Conditioning: 3 Rounds 25/15 Cal AAB 2 Rounds DT 135/95 Core: 3x30 sec one arm planks on hand each... read more

7/13/19 “Put Me to Work”

With a Partner: 4 Rounds each of the run: 200m Run w/ Med Ball 30/20 While partner is running: 5 T2B 10 HSPU 15 Goblet Squats 55/35 Two scores, time and rounds+reps of the triplet read more

7/12/19 “Perfect Holiday”

Strength: Push Press + Push Jerk 4×3+3 Conditioning: 200m Run 10 S2OH 165/115 2 Rope Climbs 400m Run 2 Rope Climbs 10 S2OH 165/125 200m Run Core: 3×10 KB Windmills each... read more

7/11/19 “The Glow”

Strength: OHS Find heavy triple from the rack Conditioning: 12 min AMRAP 1 OHS 135/95 2 BF Burpees 2 OHS 4 BFB etc Finisher: Max D Ball hold read more

7/10/19 “Clean”

Strength: Low Pause Power Clean Build over 10-12 reps Conditioning: 3 Rounds 300m/210m Row 200ft SB Bear Hug Carry 100/70 300m/210m Row 200ft KB Farmers Carry 90s/70s Core: 3×10 hip extensions, 2 second hold @... read more

7/9/19 “Automatic”

Strength: 8×3 Deadlifts 55% Conditioning: Each Scored FT 70 DU 30 Deadlifts 185/125 2 min rest 70 DU 30 C2B 2 min rest 70 DU 30 Thrusters 115/75 Finisher: 40 banded leg... read more

7/8/19 “Dangerous”

Strength: 10 min EMOM Snatch Lift Off + Snatch Conditioning: 15 minute cap 4 RFT 20/14 Cal Ski 18 DB Snatches 50/35 16 DB Box Step Ups 24/20 50/35 Core: 3×10 GHDSU, controlled... read more

7/6/19 “Who Are You”

Team of 3 28 Min AMRAP Burpees to a Plate (done one at a time to a shared plate) E4MOM 1 – 10 Clean and Jerks 135/95 2 – 10 S2OH 135/95 3 – 10 Front Squats 135/95 Each athlete completes one of these movements done in relay style. Athletes must do a... read more