MOD Snatch deadlifts Hang split snatch WOD “Brenton” 5 rounds -100ft bear crawl -100ft broad jumps *stop and do 3 burpees after 5 broad jumps *wear a 20# vest if you have one


MOD Clean & jerk Toes to bar WOD “DT” 5 rounds -12 deadlifts, 155# -9 hang cleans -6 push jerks


WOD “Nutts” 10 Handstand push-ups 15 Deadlift, 250# 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20# 200 Double-unders Run 400 meters with a 45lb plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was …


MOD Slow tempo back squat WOD “Air Force” 20 thruster 20 sdhp 20 push jerk 20 overhead squat 20 front squat *emotm 4 burpees *20 minute cap


Memorial Day Murph 1 Mile Run to start 100 Pull-ups 200 Push-ups 300 Squats 1 mile run to finish For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it. Do not be discouraged if you can’t do the entire workout (Not …

Another WOD in the bucket…

Some of you were curious and anxious about the programming changes that we’re implementing, so allow me to explain further. Parts of this rant were inspired by our friends at CrossFit North Alpharetta   Another day, another WOD at CrossFit South… 3-2-1-go!!! SCENARIO #1 You hate double unders. You never practice double unders because they’re hard. You’d rather do single …


MOD Overhead squat WOD “Me & My Plate” 20 minute AMRAP 400m run, with 45/25# plate 20 ground-to-overhead, with plate 20 goblet squat, with plate 20 burpees, onto plate


MOD Snatches WOD 4 rounds -5 power snatches, 95/65 -10 box jumps, 24/20 -15 double unders then, not for time… 30 strict toes-to-bar


MOD Barbell complex WOD “Cindy” 20 minute AMRAP 5 pull ups 10 push ups 15 squats


MOD Cleans WOD 4 rounds 10 Front squats, 135# 10 Wall balls, 20# -rest 2 minutes –