17. Dec CrossFit South WODs 12/17/12 GMOD L-sit Planche MOD Barbell complex WOD Back Squat, 1RM Read more
22. Oct CrossFit South WODs 10/22/12 MOD Snatch balance GMOD Back lever Ring push ups + Ring flys False grip chin ups + muscle up transition WOD Snatch barbell complex Read more
15. Sep CrossFit South WODs 09/15/12 Team WOD 1 30 clean & jerks Barbell sprint Team WOD 2 10 minute AMRAP -8 box jumps -shuffle run -4 kb swings -4 burpees Read more
11. Sep CrossFit South WODs 09/12/12 MOD Back Squat GMOD Ring flys Planche WOD Barbell complex 10-9-8-7-6-5-4-3-2-1 30 minute cap, rest as needed between sets, add weight each round. Read more
10. Jul CrossFit South WODs 07/10/12 MOD Shoot throughs WOD 1 deadlift 1 hang squat clean 1 push press 1 shuttle run 2… 3… 4… 5… *2 burpee penalty added at the end for each time you let go of the barbell without finishing the barbell complex Read more
27. Jun CrossFit South WODs 06/27/12 MOD Rowing WOD 5 Rounds: 5 deadlifts 5 hang cleans 5 front squats 5 push press 5 back squats Increase weight each round, rest 90s between rounds Read more