24. Jan CrossFit South WODs 01/23/13 CrossFit Total 1RM back squat 1RM strict press 1RM deadlift 3 attempts each movement Read more
21. Dec CrossFit South WODs 12/21/12 GMOD Double unders MOD Death by squat cleans WOD 5 Rounds AMRAP front squats, BW AMRAP strict press, 0.75BW Rest 2 minutes 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
02. Nov CrossFit South WODs 11/02/12 CrossFit Total 3 attempts each for 1RM: Back squat Shoulder press Deadlift If you don’t come in today, we’ll have you do the CFT one day next week First and foremost let’s focus on technique and proper form today… don’t be like Castro: 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
28. Sep CrossFit South WODs 09/28/12 MOD Box squats Strict press GMOD Tuck planche hold Tuck front lever hold WOD Tabata This Read more
04. Sep CrossFit South WODs 09/04/12 MOD Strict press GMOD HSPU Muscle ups WOD 20 Minute AMRAP 10 SDHP 20 TTB 30 Double unders 40 OH Lunges Read more
18. Jul CrossFit South WODs 07/18/12 MOD Press WOD 3 Rounds 15 thrusters 20 double unders 10 bar-facing burpees Read more
12. Jul CrossFit South WODs 07/12/12 MOD Press WOD 5 Rounds 10 dumbbell snatches, alternating arms 15 box jumps 200m run Read more
26. Jun CrossFit South WODs 06/26/12 MOD Press WOD Run 200m 20 Squats 20 KB Swings 20 Pull ups 20 Push ups 20 Box Jumps 20 Sit ups 20 Ring Dips Run 200m Read more