SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

7/3/19 “Walk Away”

Strength: Close Grip Bench Press 4×5 Conditioning: For time 1000m Ski Erg 50 DB Hang Clean and Jerks 50s/35s 30 HSPU Finisher: 2 min lacrosse ball smash/bully stretch for each... read more

7/2/19 “Understand”

Strength: 7 Sets Power Position Snatch High Pull+Hang Power Snatch Conditioning: 16 min cap 10/7 Cal Row 1 Snatch* * Add 10# each round Core: 40 alternating single leg rig... read more

7/1/19 “Hello My Friend”

Strength: Back Squat 7@60%, 5@70%, 3@80%, 2@85% Conditioning: 100 Wall Balls 20/14 *1st break, or at completion of 100 wall balls, whichever comes first * Annie 50 40 30 20 10 Double Unders Sit Ups **Then complete wall balls if necessary Finisher: 3×15 band pull... read more

6/29/19 “Fire Walk With Me”

With a Partner: 25 minute Clock 1000m Ski 80 Push Press 135/95 60 Burpee Pull Ups 40 20m shuttles (10m out, 10m back) 30 20m shuttles w/SB 100/70 Deadlifts in remaining time 225/155 Break up reps any... read more

6/28/19 “Walk Across The Water”

Strength: 1 1/4 Front Squat 5×4 @ 50% Conditioning: 16 Min EMOM 1 – 14 T2B 2 – 12 MB Cleans 20/14 3 – 100ft KB Front Rack Carry 4 – 40 Seconds Max Push Ups Core: Tabata Hollow... read more

6/27/19 “Eagle Birds”

Strength: 6x Power Snatch + Snatch Grip Push Press Conditioning: 15 min AMRAP 400m Run 12 Pull Ups 14 DB Snatches 50/35 3 DB Thrusters each arm 50/35 Finisher: 50 Banded good... read more

6/26/19 “Every Little Thing”

Strength: 10 minute EMOM Squat Clean Double Conditioning: 3 RFT 21/13 Cal AAB 5 Clean and Jerks 135/95 18 Wall Balls 30/20 5 Hang Clean and Jerks 135/95 15 Bar Facing Burpees Core: 2 Minutes... read more

6/25/19 “Go”

Strength: Strict Press 7, 5, 3, 2 Conditioning: 4 Rounds 3 Min AMRAP 4 Man Makers 45s/25s 60 DU Max Cal Ski 30 Seconds Rest Finisher: 3×8 each leg Banded single leg... read more