Saturday morning partner WOD 1/19

Southern Boom CrossFit – CrossFit Metcon 30 minute AMRAP With your partner, perform: 30 Russian Twist 30 SDHP 200m Run 30 Air Squat 30 Push-ups *All movements will be made more fun with a bumper plate, which the working partner will joyfully carry during each movement. Rx 45/25*

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1/17/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 5 inch worms 10 push ups 5/5 lateral step ups Strength Bench Press (Build to a heavy 2) Get a few good sets in while warming up for your heavy 2. Floor press is acceptable. Metcon Metcon […]

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1/16/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 10 jump squats 5 kip swings Metcon Metcon (AMRAP – Rounds and Reps) 45 min AMRAP 500 m row 15 [email protected]/20 100 m farmers [email protected]/53 10 man [email protected]/35

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1/15/2019

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 30 second handstand hold 15 wallballs Strength Shoulder Press (5×3 @ 85%) Pull-ups (5×5 strict or weighted) Super set with shoulder press Metcon Metcon (Time) 21 backsquats @ 185/ 125 42 wallballs 15 front squats 30 wallballs […]

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1/14/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 seconds on a machine 10 OH squats increasing weight each round 5 ring rows Strength Overhead Squat (5×3 build to a heavy) Metcon Metcon (Time) 3 rounds 10 power [email protected]/75 20 T2B

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1/12/19

Southern Boom CrossFit – CrossFit Metcon (Time) 5 RFT 30 burpees 30 power [email protected]/95 30 [email protected]/95

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1/11/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 10 thrusters(empty bar) 5 ring rows Strength Metcon (No Measure) 4 rounds 1 min wallsit 30 sec max KB [email protected]/35 30 sec wallsit 1 min rest Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 400 m run/row […]

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1/10/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 sec on a machine 30 sec wall sit 20 sec handstand hold Strength Power Clean (Build to a heavy 3) Metcon Metcon (AMRAP – Reps) 3 rounds 1 min at each station Walking lunges Cal bike Hang DB C&[email protected]/35 cal row RestKeep a […]

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