29. Sep CrossFit South WODs 09/30/13 MOD 3-position squat clean & jerk Muscle up practice WOD “Sally” Back squat challenge, 135/95# -squat at “bring sally down” -stand at “bring sally up” -perfect score is 30 squats Read more
27. Sep CrossFit South WODs 09/27/13 Level Testing -warm up on your own -yes, you have to redo Baseline if you didn’t record your time -yes, everyone tests today Read more
26. Sep CrossFit South WODs 09/26/13 MOD Hang power clean triple WOD “DT” 5x 12 deadlift 9 hang power clean 6 push jerk Read more
25. Sep CrossFit South WODs 09/25/13 MOD Wide stance box squats WOD 5x AMRAP 3 5 t2b 10 ball slams 15 goblet squats Read more
24. Sep CrossFit South WODs 09/24/13 WOD KALSU 100 thrusters *EMOTM 5 burpees Compare to 021113, 102712 Read more
23. Sep CrossFit South WODs 09/23/13 MOD Tabata squats, jumping lunges, push ups WOD 5x 10 ring rows 20 box kumps 30 kbs *EMOTM 5 push ups Read more
20. Sep CrossFit South WODs 09/20/13 MOD Warm up WOD 125 ball slams 100 push ups 75 sit ups 50 pull ups 25 ring dips *Any time you break any of the exercises, add 5 more reps to the total Read more
19. Sep CrossFit South WODs 09/19/13 MOD Shoot throughs WOD Greg 22 of each Double under Deadlift Hang clean Push jerk Pull up Push up Box jump Burpee Kb snatch Row, calories Read more
17. Sep CrossFit South WODs 09/17/13 MOD Snatch complex WOD 10 rounds 30sec AMRAP kb swings 30sec rest Read more