SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

2/23/19 Pick Your Poison

With a Partner 100 BMU or 150 C2B or 200 Pull ups E3MOM: 2:30 work, 30 sec rest Every work period starts with buy in of: 10 Box Jumps 24/20 10 GHDs *split evenly between partners **add 2 reps to both movements each round ***After buy in, work on gymnastic movement rep... read more

2/21/19 “Salute Your Solution”

THERE WILL BE NO 5:30AM CLASS TODAY. STAY SAFE! Strength: 3 strict press + 3 push press + 3 push jerk Conditioning: 0 to 5 min 1k/800m ski erg Then EMOM – 12 minutes 1. 10 T2B 2. 8 HSPU 3. 6 Thrusters 135/95 @ 17 min 500m/400m ski erg Finisher: Therapy... read more

2/20/19 “Blue Veins”

Strength: Every 30 seconds for 8 minutes. Alternate between 1 power clean and 1 squat clean Conditioning: 12 min AMRAP 10/7 AAB Cals D Ball Cleans 1, 2, 3, 4… Core: Tabata ab mat sit... read more

2/19/19 “Level”

Strength: Back Squat – 5×5 Pause squats @ 70% Conditioning: Even Minute – 5 Cal Row Odd Minute – 6 Burpees over rower add one rep to each until failure on either movement Finisher: 2 teams, 4 minutes max truform distance... read more

2/18/19 “Sunday Driver”

Strength: Deadlift – 5×2, build across sets Conditioning: 18 min AMRAP 5 Strict Pull Ups 10 Push Press 115/75 15 Front Squats 115/75 Core: 3×10 Leg... read more

2/14/19 “Stand Tall”

30 minute Clock 4 Rounds FT 500m/450m Row 18 Wall Balls 20/14 12 Box Jump Overs 24/20 8 C2B In remaining time find 1RM Clean and Jerk Finisher: 50 Empty bar front squats read more

2/13/19 “Lay Me Down”

THERE WILL BE NO 5:30AM CLASS ON WEDNESDAY 2/13. Thank you! Strength: Dead lift – 10 min EMOM, 3 reps Conditioning: 20 SDLHP 95/65 Then 3 Rounds 15 Goblet Squats 90/70 15 S2OH 95/65 Then 20 SDLHP 95/65 Core: 50 Alternating opposite arm/leg v... read more

2/12/19 “My Sweet Summer”

Strength: Strict Press – 4x max reps @ 85% Between sets, 10 seated PVC banded lat pull downs Conditioning: 12 min AMRAP 10 P Cleans 135/95 10 T2B * Each round add 2 reps to both Finisher: 3×8 each leg banded single leg... read more