SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

4/29/19 “Gone”

Strength: Deadlift – 3×10 @ 50% Conditioning: Ski Erg 500/400m 15/12/9 Double KB Cleans 55s/35s 15/12/9 Double KB Front Squat 55s/35s Finisher: 3×10 band assisted push... read more

4/27/19 “Immigrant Song”

For Total Time: With a Partner 10 – 1 Clean & Jerks (115/78) 1 Rope Climb after each set *Partner completes clean and jerk number and 1 rope climb, then switch Once Partner 2 finishes final Rope Climb, right into: 40 Burpees over the wall *Alternate every 5... read more

4/26/19 “One In, One Out”

Strength: Snatch with pause at bottom + OHS – 5 sets Conditioning: Death By Every 2 minutes 1 Wall Walk + 4 P Snatches 135/95 *If successful, add 1 wall walk and 2 snatches Core: 4x 30sec GHD... read more

4/25/19 “Notes in a Bottle”

Strength: 4, 6, 8 Deadlift – Target 70% Conditioning: 27 – 21 – 15 – 9 Cal Row 50 ft Single Arm Farmers Carry 90/70 (R) 25 ft HS Walk 50 ft Single Arm Farmers Carry 90/70 (L) Finisher:... read more

4/24/19 “Not Another Word”

Strength: Back Squat – 5×3 @ 70%, 32X1 Tempo Conditioning: 15 min EMOM 1 – 15/10 Cal Ski 2 – 10 Back Squats 135/95 3 – 30 Sec Bar Hold OH 135/95 Core: 40 Floor windshield... read more

4/23/19 “Now or Never”

Strength: Power Clean Triple, 6 sets Conditioning: 5 Rounds FT 5 Clusters 185/125 15 T2B 30 DU Finisher: 2 min each arm forearm smash read more

4/22/19 “Second Acts”

Strength: 3×15/10 Cal AAB Conditioning: 4 Rounds FT 400m Run 5 Strict Pull Ups 10 Ring Dips 15 Wall Balls 30/20 Core: 4×10 V Ups read more

4/20/19 “You”

30 Min AMRAP: With a Partner – 300M Run together (to the driveway leading into front parking lot) 10 synchronized Front Squats (95/65) 2 complexes each (user choice, ping pong each complex): 3 Toes through rings + 3 Ring Muscle-Ups = 1 complex or 3 Toes 2 Bar +... read more

4/19/19 “Bring The Noise”

Strength: 12 min EMOM, 1 Squat Clean @ 70-80% Conditioning: 5×2 AMRAP 20/12 Cal AAB Power Cleans 95/65, 135/95, 155/105, 185/125, 205/135 90 seconds rest Finisher: Reverse Tabata sangbag bear... read more