Happy Birthday Sajana

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 7/7 dB row 7/7 lateral box step ups Strength Power Clean (1 every 30secs x20) Metcon Metcon (Time) 5 RFT 8 dB snatches 75/50 6 hspuRx+ 95/75 and parallette hspu This is meant to be heavier than […]

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11/13/18

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 seconds on a machine 5 inchworms 10 Cossack squats Weightlifting Split Jerk (Build to a heavy) Metcon Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Pull ups Sit ups 20 double unders after each round

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Thank you Veterans!

Southern Boom CrossFit – CrossFit Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper […]

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11/10/18

Southern Boom CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 15 min AMRAP Alternating rounds of DT 12 DL 9 HPC 6 S2Oh 5 min Rest 15 min AMRAP Alternating rounds of Cindy 5 pull ups 10 push ups 15 squats

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11/9/18

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 5 push ups 5 ring rows 5 sit ups Strength Push Jerk (5 RM) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 200 m run 10 power [email protected]/65 10 Burpees over the bar 20 sit ups

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11/8/18

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 sec on a machine or 400 m run 20 sec hand stand hold 10 lateral box step ups Metcon Metcon (Time) 2 rounds 10 [email protected]/125 20 T2B 15 [email protected]/95 15 HSPU 20 [email protected]/65 5 MU

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11/7/18

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 10 Superman’s 5 inchworms Metcon Metcon (Time) 60 deadlifts 45 OHS 30 S2OH RX-115/85 Metcon (No Measure) 5 RNFT 20 Hollowbody rocks 10 hip extensions 10 banded twists each side

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Happy Birthday Fife!!

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine or 400m run 5 kip swings 5 ring rows 5 sotts press+ 5 ohs Strength Snatch (5 rep max within 3 mins ) Can be singles or tng Metcon Metcon (Time) Choose between… 60 pull-ups 30 C2B Or 15 BMU […]

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