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Saturday

Southern Boom CrossFit – SBCF Workout Metcon (Time) FOR TIME 150 Cal Bike 150 cal Row Switch every 10 calories 5 devil press every switch during bike 10 sit ups every switch on row

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Saturday

Southern Boom CrossFit – SBCF Workout Metcon (Time) 20 rounds(complete a round then switch) 8 KB swings 6 knee2elbow 4 burpees 2 clusters@185/125 Non working partner 10 tuck ups while waiting

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Saturday

Southern Boom CrossFit – SBCF Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5/5 Single Arm KB Sumo Deadlift 10 Slam Balls :30 Slam Ball Overhead Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 30 min 20 cal bike/row 20 pull ups 20 push jerks@135/95 20 burpees over the bar 20 […]

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Saturday

Southern Boom CrossFit – SBCF Workout Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 200 m run 20 burpee BJO 20 alt DB snatch@50/35 Rest 2 min 8 min AMRAP MAX Single DB thrusters

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Saturday

Southern Boom CrossFit – SBCF Warm-up Warm-up (No Measure) 2 ROUNDS (6 MINUTE CAP) 1:00 Bike 10 Hollow Flutter Kicks 30 Single-Unders 5/5 Single Arm KB Strict Press Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 40 Cal Bike 50 Walking Lunges 30 partner WB Sit-ups 100 Double Unders (Score is Rounds […]

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Monday

Southern Boom CrossFit – SBCF Workout Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click […]

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Saturday

Southern Boom CrossFit – SBCF Warm-up Warm-up (No Measure) 2 ROUNDS (6 MINUTE CAP) 10 Burpees 10 Alt. DB Sumo Deadlift 5/5 Single Arm DB High Pulls 5/5 Single Arm DB Push Press 5 Kip Swings Workout Metcon (Time) 200m run 40 OHS (95/65) 40 T2B 400m run 30 OHS (115/75) 30 T2B 600m run […]

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Saturday

Southern Boom CrossFit – SBCF Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5 Kip Swings 5 Med. Ball Front Squats 5 Med. Ball Push Press to a target* *Have athletes toss the ball to a target from the Push Press. However, when they catch the ball, they should only catch the ball […]

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Saturday

Southern Boom CrossFit – SBCF Warm-up Warm-up (No Measure) 3 ROUNDS (6 MINUTE CAP) 5 Burpees 10 Kip Swings 5 Push-Ups to Pike (Down Dog) 10 Superman Arch Rocks Strength Metcon (Weight) EVERY 3:00 x 4 SETS 12 Zottman Curls 12 Tricep Kick Backs 20 V-Ups (Score is Weight) Workout Metcon (AMRAP – Rounds and […]

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Saturday

Southern Boom CrossFit – SBCF Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 10 Alt. Lunges 5 Scap Push-Ups + 5 Push-Ups 10 Alt. SA DB Sumo Deadlifts 5 Supinated Ring Rows Workout Metcon (Time) With a partner complete… 300 wallballs E2MOM 20 calorie row

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