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Archive for June 2019

Monday, July 1

South Slope CrossFit – CrossFit CONDITIONING Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here***40 MINUTE CAP*** Scoring: If…

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06-30-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 10 Rounds For Total Time 10(8) Cal Assault Bike 10 Alt Ea. Arm Dumbbell Snatch 50/35 ***2 Minute Break after completing round 5

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06-29-2019

South Slope CrossFit – CrossFit Metcon Saturday Community WOD! Teams of Three 2 Teammates accumulating AMRAP 30 Thrusters 75/55 20 Bar Facing Burpees 10 Bag Over Shoulder 100/70 –Simultaneously— 1 Teammate running 600 x 3 500 x 3 400 x 3 **Runner must alternate each time **Score A = Time to complete **Score B =…

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06-28-2019

South Slope CrossFit – CrossFit Strength A For QUALITY Alternating Every 2:00 x 15 A: x 6 (Ea) Alternating Dumbbell Bench Press B: Max Consistent Rope Climbs ***Work not to exceed 1:00. If possible, perform legless reps. C: x 5 Challenging height box jump Dumbbell Bench Press (5 x 6 (Each)) Record weight used for…

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06-27-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) For TOTAL Time (Against a 40 minute cap) 50(40) – 35(28) – 20(18) Calorie Row Calorie Bike 200-100-50 Double Unders **5 Minute Break Between Each Section

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06-26-2019

South Slope CrossFit – CrossFit Weightlifting Format: Set Every 3:00 x 5 Rounds A: Squat Clean –5 Minute Transition– B: Deadlift Goal = 2 Reps @ 80% of 1RM —-OR—- Goal = Starting @ 70% x 2, build to a heavy single if you haven’t had an opportunity this cycle. One rep max Squat Clean…

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06-25-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) Teamwork Tuesday! For Time, With Partner Any Split, Except Run 5 Rounds of: 200m Run 20 Pull Ups 20 Handstand Push Ups –Immediately into… 5 Rounds of: 200m Run 20 Toes to Bar 20 Burpee to Plate RX+ = Chest to Bar Pull Ups, Deficit Kipping HSPU…

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06-24-2019

South Slope CrossFit – CrossFit Weightlifting Format: Set Every 2:00 x 5 Rounds Goal = 2 Reps @ 75% of 1RM A: Squat Snatch –8 Minute Transition– B: Back Squat ***If a one rep on either movement has not been attempted this cycle, start @ 70% x 2 and build to a heavy single. Squat…

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06-23-2019

South Slope CrossFit – CrossFit Strongman 30 Minute Work Clock A: Max Yoke Carry 50+50 (Empty = 185#) B: Max Farmer’s Carry 50+50 (Empty = 35#/ea) ***Athlete may pick either to start with Yoke, Max Carry (1 x 50+50′) 100′(50+50) For Max Load Work time NTE 1:00 100′ Farmer’s Carry (1 x 50+50′) Record heaviest…

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06-22-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (AMRAP – Rounds and Reps) Saturday Community WOD! 20 Minute AMRAP With Partner, Alternating Movements 14 Dumbbell Snatch 50/35 40 Double Unders 8 BJO 24/20″

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