19. Dec CrossFit South WODs 12/19/12 GMOD Ring push ups Ring dips Ring pull ups MOD Box jump L-sit WOD 21-15-9 Burpee box jumps C2B pull ups Plate lifts, ground-to-overhead Read more
17. Dec CrossFit South WODs 12/17/12 GMOD L-sit Planche MOD Barbell complex WOD Back Squat, 1RM Read more
12. Dec CrossFit South WODs 12/12/12 GMOD Dragon flag sit ups Ice cream makers Lsit rope climbs MOD Strict press WOD 4 Rounds 5 thrusters, bw 50m dash 10 burpees Read more
04. Dec CrossFit South WODs 12/04/12 GMOD L-sit rope climbs Front lever MOD Clean & jerk Back squat WOD 14 minutes, on the minute: ODD: 3-5 muscle ups EVEN: 10 pistols then… 30 kettlebell swings 30 box jumps 30 wall balls Read more
06. Nov CrossFit South WODs 11/06/12 MOD Jerk balance Clean & jerk GMOD Hollow hold Arch hold L-sit hold WOD 11 Minute AMRAP 15 deadlifts 15 box jumps 15 wall balls 15 double unders Read more
30. Oct CrossFit South WODs 10/30/12 MOD Clean & jerk Back squat GMOD L-sit Dragon flag sit ups WOD 2 Rounds 10 Clean & jerks (185/125) 30 Burpees 21 HSPU 10 Deadlifts (315/225) 30 Lateral burpees 22 Wall balls Read more
25. Oct CrossFit South WODs 10/23/12 MOD Back Squat Clean & Jerk GMOD L-sit + tuck crunches Handstand holds + push ups WOD HELEN 3 Rounds -400m run -21 KB swings -12 Pull ups Read more
16. Oct CrossFit South WODs 10/16/12 MOD Clean & Jerk Back squat GMOD Hollow rocks Arch rocks L-sits Dragon flag sit ups WOD 12 minute AMRAP 3 thrusters 3 box jumps 20 double unders Read more
16. Oct CrossFit South WODs 10/12/12 MOD Snatch-grip deadlifts GMOD Strict pull ups Beat swings L-sit hangs WOD 10.9.8.7.6.5 4 3 2 1 Dips Kettlebell swings Farmers walk (x1) Read more
18. Sep CrossFit South WODs 09/18/12 MOD Sots press Overhead squat GMOD (4x) L-sit 15sec + 15 tuck crunches (1x) Handstand hold 60sec + 15 hspu WOD 10 minute AMRAP 7 OHS 33 double unders Read more