12/10/18

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 cals on a machine 10 wall balls 10 sit ups Strength Deadlift (5×3) Build to a moderately heavy 3 Metcon Metcon (No Measure) 18 min ALT EMOM 200/170m row 10-HSPU 20-V-ups

Read more

12/8/18

Southern Boom CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 200 m run 20 [email protected]/65 20 front squats 20 box jumpsRX+ 135/95

Read more

12/7/18

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 cal on a machine Monster walks (15 each direction) Strength Back Squat (4×[email protected]%+10#) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 2-4-6-8……. Hang power [email protected]/105 Push jerks155/105

Read more

12/6/18

Southern Boom CrossFit – CrossFit Metcon Metcon (Calories) With a partner or by yourself 30 sec on 30 sec off for 20 min Max cal on a machine of your choice Strength Ring Rows (5×10) Ring Dips (5×10)

Read more

12/5/18

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 cal on a machine 15 wall balls 10 sit ups Weightlifting Clean and Jerk (5×[email protected]%) Done as singles dropping the bar in between reps. Metcon Metcon (Weight) 10 min EMOM 3 power [email protected]% 5-10 T2BStay consistent with the number of T2B each round

Read more

12/04/2018

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 10/10 step ups 5 inch worms Strength Back Squat (6×3 @ 85% +5lbs) Metcon Metcon (Time) 1 bar muscle up 10 hspu 2 bar muscle ups 9 hspu 3 BMU 8 hspu…..Scale to C2B

Read more

12/3/18

Southern Boom CrossFit – CrossFit Strength Push Press (5×[email protected]%) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 250m row 40 double unders 8 [email protected]/95

Read more

12/1/18

Southern Boom CrossFit – CrossFit Metcon (Time) 2 rounds 50 squat and toss over [email protected]/25 50 AB Cal 50 partner sit-ups with ball 50 cal row

Read more

HAPPY BIRTHDAY LAUREN!

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 seconds on a machine 5 squat cleans (empty bar) 5 push jerks Weightlifting Metcon (AMRAP – Reps) 10 min AMRAP Clean and [email protected] 75% Metcon Metcon (No Measure) 15 EMOM 1 wall walk + 10 box step overs @ 50/35s

Read more

11/29/2018

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 20 mountain climbers 10 push ups 5 jump squats Strength Back Squat (4×4 @ 80% +5lbs) Metcon Metcon (AMRAP – Reps) 10 EMOM 1 shoulder press @80% 5-10 T2BShoulder press is from ground. 5-10 T2B, but no […]

Read more
Go top