SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

12/15/18 “Shotgun Rider”

With a Partner 4 Rounds Each – Alternate Rounds 3 BMU 50ft Single arm DB OH Lunge 50/35 (25ft Right arm, 25ft Left arm) 100ft D Ball Carry 100/70 5 DB Hang Cleans each arm 50/35 read more

12/13/18 “Blue Collar”

Strength: Snatch Grip Push Press + 3 OHS 5 Sets, from rack Conditioning: 4 Rounds 3 Minutes to complete 300m/250m Row 3 Power Cleans 135/95 3 Power Snatches 135/95 Max Wall Balls 20/14 2 Minutes Rest Core: 4×20 Flutter Kicks with arms... read more

12/12/18 “Let It Ride”

Strength: Back Squat 20 reps @ 55% + 20-40# Conditioning: 3 Rounds 30/20 Cal AAB 20 Burpee Box Jump Overs 24/20 10 DB Snatch 50/35 Finisher: 50 Light banded good... read more

12/11/18 “Hey You”

Strength: Sumo Deadlift 3×3 @ 80% Conditioning: 15 min EMOM 1 – 100ft KB Farmers Carry 70s/55s 2 – 5 Goblet Squats 70/55 + 3 Goblet Squats 90/70 3 – 12/9 Ski Erg Cals Core: 3×20 Hip... read more

12/10/18 “Roll On Down The Highway”

Strength: Squat Clean catch and pause in a low power, then finish squat 2 reps EMOM x 10 minutes Conditioning: 30 D Ball Cleans 100/70 45 MB Sit Ups 30/20 60 Double Unders * Complete 50ft Double KB OH Walk at 1/3 and 2/3 of each movement 55s/35s Finisher: 3×10... read more

12/7/18 “Almost Easy”

Strength: Back Squat 20 reps @ 55% + 15-30# Conditioning: 5 Rounds 1 min Double KB Front Rack Wall Sit 25s/15s 10 sec transition 30 sec max thrusters 115/75 2 min rest Core: 2 min Couch Stretch each... read more

12/6/18 “Bat Country”

Strength: Sumo Deadlift 5×5 @ 77% Conditioning: 5 10 15 10 5 T2B Wall Balls 20/14 *25 DU after every set Finisher: 40 Medball wall slam twists read more

12/5/18 “Beast and the Harlot”

Strength: Snatch Balance + 2 OHS. 6 sets, from rack Conditioning: 12 min clock 5 rounds 5 Hang Power Snatches (must be Unbroken) 135/95 8 Box Jump Overs 24/20 9/6 Cal AAB Then before time runs out: 30 seconds Max Cal Row Finisher: 50 banded face... read more