SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

1/10/19 “Heart of the Sunrise”

Strength: OHS with Pause @ bottom 4×3, build Conditioning: 20 OHS 135/95 – Unbroken then 3x 20/15 Cal Ski 10 DB Front Rack Lunges 50s/35s 10 DB Snatches 50/35 then 10 OHS 135/95 – Unbroken Core: Tabata flutter... read more

1/9/19 “Roundabout”

Strength: Deadlift – 2, 4, 6, 8 @ 80% of 3RM Condtitioning: 10 min AMRAP 50/37 Cal Row 50 Wall Balls 20/14 50 SDLHP 95/65 50 GHD SU Finisher: 1 min wall sit with plate on legs, 30 sec rest, 1 min wall sit no... read more

1/8/19 “Into The Lens”

Strength: Bench 3×15 Conditioning: E2MOM for 12 Minutes 5 S Pull Ups 10 DU 15/10 Cal AAB Core: 30 Banded standing twists each side read more

1/7/19 “Tempus Fugit”

Strength: Back Squat – 4×4 @ 70% Conditioning: 21 15 9 Goblet Squats 70/55 HSPU D Ball Cleans 100/70 Finisher: 2 min couch stretch each leg read more

1/5/19 “Roll Up”

With a Partner Tabata Wall Balls 20/14 Tabata Goblet Squats 53/35 *Each partner picks one 2 min reset Tabata DB Snatches 50/35 Tabata S2OH 75/55 *Each partner picks one 2 min reset Tabata Burpees to plate *Alternate reps, complete... read more

1/4/19 “Could Have Been Me”

Strength: Deadlift – Find 3RM Conditioning: 3 Rounds 3 Minute AMRAP 10 Rope Pull Ups 5 5 Snatches 145/100 Max AAB Cals 90 Sec Rest Core: 3×10 Leg... read more

1/3/19 “One Night Only”

Strength: Back Squat 4×4 @ 65% Conditioning: 100 HRPU *Every 10 reps 10/7 Cal Row + 10 Box Jumps 30/24 Finisher: 50 Banded Good Mornings read more

1/2/19 “Body Talks”

Strength: Push Press Find 1RM Conditioning: 50 DU 15 Clusters 115/75 50 DU 10 Clusters 135/95 50 DU 5 Clusters 155/105 Within 3 minutes, hit 1 heavy thruster from the floor Core: 20 KB Windmills each... read more

12/31/18 “Kiss This”

Strength: Front Squat 5×3, building Conditioning: For Time 500m/400m Ski then 5 Rounds 10 Alt KB Walking Lunges 55s/35s 10 T2B then 250m/200m Ski Core: Tabata Side plank on hand, alt... read more