CrossFit South City

Friday's WOD - 120127

Tabata Pushups

Skill

L-Sit Hold

WOD

3 Rounds

9 Hang Power Clean and Jerk 125/85

12 Back Squats 

15 Burpee Box Jumps 24/20

Thursday's WOD - 120126

Warmup

3 Rounds

12 Romanian Deadlifts

12 Double Unders

12 Shoulder Press45/30

12 Hollow Rocks

Mobility

Hamstring Mobility

Shoulder Mobility

WOD

12 Minute AMRAP

2 Burpees

2 Deadlifts 195/135

4 Burpees

4 Deadlifts

Adding 2 each round.

Wednesday's WOD - 120125

Warmup

CrossFit Warmup

Mobility

Squat Mobility

Strength

Squat - Your choice

2-2-2-2-2-2-2-2

Skill

Muscle Ups

(1, 2, 3) x 3

Strict Pullups

(1, 2, 3) x 3

Pick either to work on.

Tuesday's WOD - 120124

Warmup

3 Rounds

12 R. KBS

12 Ring Rows

12 Jump Squats

12 DB Push Press

Samson Stretch

WOD

10 Double Unders

20 KBS 62/53

30 Burpees

40 DB Ground to Overhead 40+/25+

50 Pullups

60 Box Jumps 30/24

Mobility

Shoulder Mobility

Back Mobility

Monday's WOD - 120123

Check out the huge group we took to CrossFit Ice for the Mash Up!!! Everyone did an amazing job and had a great time!

Warmup

3 Rounds

15 Pushups

15 Hip Extensions

15 Double Unders

15 Hollow Rocks

Strength

Bench Press

5-5-3-3-3

Cashout? 

Nothing to See Here

Neil's Diary - Week of 120115

This week...

I saw complete strangers become friends in an instant

    joined by a common obsession.

Senior citizens powering though multiple workouts with little rest between

    No water aerobics here.

Women pick up 200 lbs, lunge with a 45 lb plate, and row for miles.

I saw ring dips and handstand pushups,

    pullups and burpees,

        muscleups and squat snatches.

I saw athletes push through mental and physical barriers

    moving more weight faster than ever.

I saw the immobile become mobile,

    the weak become strong, 

        the insecure become confident.

I saw my friends beaming with pride, doubled over in laughter, and embraced in love.

This week, I saw nothing unusual. 

This is how we roll every day. 

Nothing to see here, folks... It's just CrossFit. 

 

 

Friday's WOD - 120120

The guys love the mobility work.

Warmup

3 Rounds

5 Ring Pushups

10 Double Unders

15 Situps

Skill 

Weighted Ring Dips

5-5-3-3-1

Alternate with pistols

WOD

5 Rounds

3 Strict Pullups

5 Bear Complex 135/95

7 Bar Facing Burpees

Thursday's WOD - 120119

Mobility

Overhead Mobility

Warmup

Burgener Warmup

Strength

Snatch Balance

3-3-3

Overhead Squat

1-1-1

Wednesday's WOD - 120118

Awesome planked out push up position!!

Warmup 

10 Partner Wall Balls

10 Partner Pushups    

20 Walking Lunges

Mobility

Squat Mobility

Partner WOD 

Reps Shared

10 Minute AMRAP

10 Pushups

10 Hang Power Snatch 95/65

10 Air Squats

5 Minute Rest

10 Minute AMRAP

5 BB Lunges 95/65

5 Long Jump Burpees

5 Push Press

Tuesday's WOD - 120117

Following is the list of athletes signed up for the Mash-Up on Saturday:

1. Brandon Killion 
2. Brad Jokerst 
3. Kathryn Gratza 
4. Jesse Novotny 
5. Martha Robertson 
6. Julie Diberadino 
7. Andrew Lynch 
8. Jackie Killion 
9. Ashley Frazer 
10. Dan Howard 
11. Gina Squires 
12. Courtney Colombo 
13. Lynne Collins 
14. Shawn Mickley 
15. Rosie Novotney 
16. Jelena Swalley 
17. Jenny Calva 
18. Tiffany Winters 
19. Jennifer Tucker 
20. Vickie Miller 
21. Nick Hinman 

If you see any mistakes, please let me know as soon as possible! Thanks!

Warmup

10 Dislocates

3 Skin the Cats

5 Jump Squats

9 Pullups

Samson Stretch

Skill

Handstand Pushup Work

WOD - From CrossFit Diversity

10-1

Clean and Jerk 135/95

Box Jump 30/24

Toes to Bar

Neil - 14:43 Rx