SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

11/14/18 “The Wild”

Strength: Sumo Deadlift 5×5 @ 65% Conditioning: 100 Bar facing burpees EMOM, start with 4 KB Lunges 55s/35s Finisher: 40 Banded Russian KB Swings read more

11/13/18 “Guiding Light”

Strength: Strict Press 4×3 @ 78% Immediately into 15 Push Ups Conditioning: 9 15 21 Thrusters 135/95 T2B Core: Max side plank each side read more

11/12/18 “42”

Happy birthday Coach Cait! Strength: Hang Squat Snatch with pause at power position 6×3 Conditioning: 5 Rounds FT 5 Power Snatches 135/95 20/16 Cal Row 15 Ring Dips Finisher: 50 Band Pull... read more

11/10/18 “McGhee”

Veteran’s Day WOD McGhee US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment,... read more

11/9/18 “Heartbreaker”

Strength: Hang Squat Snatch 6×2 Conditioning: 3 Rounds FT 20 MB Cleans 20/14 20 Abmat SU 10 Hang Snatch 135/95 Core: Tabata Hollow Hold read more

11/8/18 “Some Kind of Wonderful”

Strength: Strict Press 4×3 @ 75%. 20 banded tricep pull downs after each set Conditioning: 12 Min AMRAP 2 T2B 2 DB Snatches 50/35 * Add two to both each round Finisher: 50 Banded Good... read more

11/7/18 “The Loco-Motion”

Strength: Back Squat – Build to 1 rep. Then 20 Reps @ 50% Conditioning: 3x 5 min AMRAP 60/40 Cal AAB 100′ SB Carry 150/100 Max Double Unders in remaining time 1 min rest Core: 50 alt opposing arm/leg v... read more

11/6/18 “Closer to Home”

Strength: Sumo Deadlift 5×5 Conditioning: 50 Pull Ups 40 Wall Balls 20/14 30 Dead Lifts 165/115 20 Bar Facing Burpees 10 Front Squats 165/115 Finisher: 3×8 Banded single leg bridges each... read more

11/5/18 “We’re an American Band”

Strength: Power Clean + Split Jerk w/ 3 second pause @ bottom of dip 12 minutes Build to heavy Conditioning: 18 min EMOM 1 – 5 Clean and Jerks 155/105 2 – 5 RMU 3 – 13/10 Cal Row Core: 3×10 Double KB Sit... read more