SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

12/28/18 “Wolf”

Strength: Back Squat – Find 3RM Conditioning: 5 Rounds FT 10 Russian KB Swings 90/70 10 Axle Bar DL 205/135 10 Double KB Push Press 55s/35s 1 min rest Finisher: 40 Barbell... read more

12/27/18 “Lydia”

Strength: Sumo Deadlift – Find 1RM Conditioning: 14 Min AMRAP 3 Front Squats 185/125 6 Ring Dips 9 T2B 36 DU Core: 30 Windshield wipers read more

12/26/18 “Little One”

Strength: Push Jerk with Pause OH 5×3 Conditioning: 1000/700m AAB 30 Burpee Box Jump Overs 24/20 500/350m AAB 2 min rest 500m Row 40 Air Squats 400m Row Finisher: 15 Cal AAB for... read more

12/24/18 “12 Days of Christmas”

1 Bear Complex 135/95 2 KB Deadlifts 90/70s 3 HSPU 4 Single Arm DB Hang Clean + Jerks 50/35 5 Box Jump Overs 24/20 6 Burpees 7 GHD SU 8 Calories – Choose Implement 9 C2B 10 DB Snatch 50/35 11 Wall Balls 30/20 12 Snatches 135/95 1, 2 1, 3 2 1, … 12 11 10 9... read more

12/21/18 “Speak To Me”

Strength: Power Clean + Hang P Clean + Hang S Clean 1 set EMOM x 8 min Conditioning: 8 min AMRAP 3 HSPU 3 Cleans 185/125 6/6, 9/9, etc Finisher: 3×10 hanging knee raises (slow on the way... read more

12/20/18 “The Great Gig in the Sky”

Strength: Back Squat 20 reps @55% + 25/50# Conditioning: 15 min EMOM 1 – 6 DB Box Step Overs 50s/35s 24/40 2 – 12 Wall Balls 20/14 3 – 18 KB Swings 45/25 Finisher: 30 Band Pull Apart... read more

12/19/18 “On the Run”

Strength: Sumo Deadlift 4×2 @ 83% Conditioning: 1000m/850m Row 15 C2B 1000m/850m Row 10 RMU 1000m/850m Row 5 BMU Core: 2 min plank of forearms read more

12/18/18 “Money”

Strength: S Snatch – Build to 4 reps in 30 second window Conditioning: 12 minute clock 10 Power Snatches 155/105 20 Dead lifts 205/145 30/20 Cal AAB 40 T2B Remaining time, max lateral burpees over the bar Finisher: 30 banded push... read more

12/17/18 “Time”

Strength: Split Jerk Double from rack 6 sets, build AHAP Conditioning: 4 rounds 2 Wall Walks 15 D Ball Squats 100/70 2 rounds 10 Hang Clean and Jerks 135/95 20 GHS SU 30 DU Core: 50 Russian... read more

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