07. Jun CrossFit South WODs 06/07/13 MOD Weighted pull ups WOD 3 minute AMRAP 7 thrusters, 95# 10 t2b -1 minute rest- 3 minute AMRAP 7 front squats, 95# 10 t2b -1 minute rest- 3 minute AMRAP 7 push press 10 t2b Read more
31. Dec CrossFit South WODs 12/28/12 MOD Snatch balance WOD AMRAP 20 minutes Run 400m 25 squats Run 400m 25 deadlifts Run 400m 25 sdhp Run 400m 25 push press Run 400m 25 double unders Read more
06. Dec CrossFit South WODs 12/06/12 GMOD Back levers Behind the back clapping pushups Dragon flag sit ups MOD Snatch WOD 30-20-10 Push press Toes to bar Read more
29. Oct CrossFit South WODs 10/29/12 MOD Snatch skill transfers GMOD Ring push ups + flys Handstand holds WOD “JP” 48 box jumps 48 push press 48 double unders 48 burpees 48 K2E 48 air squats 48 lunges 48 double unders 48 broad jumps 48 v-ups Read more
25. Oct CrossFit South WODs 10/25/12 MOD Snatch Front squat GMOD Ice cream makers Muscle up negatives WOD 10.9.8.7.6 5.4.3.2.1 Shoulder-to-overheads Box jumps Read more
08. Oct CrossFit South WODs 10/08/12 MOD 1 strict press + 2 push presses + 3 split jerks, x5 GMOD 5 ring push ups + 5 ring flys, x7 5×3 muscle ups 5×3 skin the cats WOD 50 clean & jerks 50 toes to bar 50 burpees Read more
01. Oct CrossFit South WODs 10/01/12 MOD Back Squat Push Press GMOD (3x) 15 Hollow rocks + 15’s Hollow holds (7x) 5 Strict TTB + 5 Around the worlds (4x) 20’s Handstand, wall facing + 15’s ring support WOD 7 Rounds 7 Back squats 7 Burpee box jumps Read more
26. Sep CrossFit South WODs 09/26/12 MOD Shoot Thrus GMOD 3x (6 HSPU + 9 Dips + 12 Clapping Push ups) 5x 0:20s False Grip Holds WOD Kill Cliff 22 Row, calories 22 Push press 22 Back squat 22 Strict pull ups 22 Deadlifts 22 Push ups, hand release 22 Hang cleans 22 Double unders 22 Box jumps 22 Sit ups… Read more