01/31/2019

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) :30 on/ :30 off Machine x5 10/10 lateral step upsRotate machines Strength Back Squat (Pick a weight you can hit 8-12 […]

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1/30/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 10 push jerks (empty barbell) 5 push ups Strength Deadlift (3×3@75-80%) Metcon Metcon (Time) […]

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01/29/2018

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 500m row or 400m run 15 v-ups Metcon Metcon (No Measure) E3MOM x5 50’ dB front rack walking lunge […]

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1/28/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on a machine 10 Barbell thrusters 5 ring rows Strength Metcon (Time) 3 RFT Max hang squat […]

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1/26/19

Southern Boom CrossFit – CrossFit Metcon (Time) Buy in: 200 m partner carry 5 rounds 20 BJO 20 pull ups 20 WB squat and toss Cash out: 800 m run […]

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1/25/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 10 Cossack squats 5 push ups 5 sit ups Strength Front Rack Lunge (4×10@60% […]

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01/24/2018

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 3 wall walks 15 empty barbell OHS Metcon Metcon (Time) 20 snatches […]

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Happy Birthday Dave!

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 5/5 lateral step ups 30 seconds free handstand hold Strength Back Squat […]

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1/22/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 60 sec on a machine 5 inchworms 5 ring rows Strength Deadlift (3×10@60-65%) Touch and go. Go lighter if […]

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01/21/2019

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 10 kip swings 10 ring rows 10 barbell front squats Metcon Wodapalooza […]

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