Strength 5 x Power clean x 1 Front Squat x 2 Then 10 Squat Cleans (155/110) 200 meter Run 50 Double Unders 8 Squat Cleans (155/110) 200 Merter Run 40 Double Unders 6 Squat Cleans (155/110) 200 Merter Run 30 Double Unders 4 Squat Cleans (155/110) 200 Merter Run 20 Double Unders 2 Squat Cleans (155/110) 200 Merter Run 10 Double Unders 7:30 Strength Class Post loads and times to comments:  Read more

Deadlift: 3 x 5 Then… 15 min AMRAP: * Cash In: 50 Pullups 20 Front Rack Walking Lunges, 70/53 10 Burpee Box Jumps, 24″/20″ Trail Creek Outfitters Supplying us with Prizes for Saturday’s Barbell’s For Boobs Fundraiser.Read more

Test 1 RM OHS Then…. 21-15-9 OHS 135/95 Ring Dip Then…. 30 Shoulder to Overhead 135/95 40 Pushups   Together again!Read more

South Mountain CrossFit’s Rally in the Valley 2013 Master’s Men reppin the Dub-C Ninja Turtle, Steak&Eggs, Slim Shady and Steakfoose Congrats to all for their great performances including:  Maria and Bob’s first comp and new Clean PR’s, Maria wod WOD 1 of her division, Buttercup Hang Squat cleaning 255! and more than I can remember (gimme a break I did 4 WOD’s today) 3 rounds of Max Effort Handstand Push-ups  rest 1:3 this means rest 3x the amount of time it takes you to do the set then: From Rally in the Valley 2013 Championship WOD In 10 minutes 150 Double-Unders cash-in Then ascending ladder of Kettlebell swing 70/53 & Bar Muscle-ups 1 swing then 1 BMU, 2 swings then 2 BMU’s etc…scale Bar muscle-ups to chest to bar pull-ups and double unders to 450 singlesRead more

9am- Yoga 10am- Open Gym 11am- Endurance WOD 4 Rounds: Each Round = 6 min cap RD 1 = 800m Run —-> Max Pullups —–2 min break—– RD 2 = 800m Run—->Max H.R. Pushups —-2 min break——- RD 3 = 800m Run—->Max Situps —–2 min break——- RD 4 = 800m Run—->Max Goblet Squats, 53/35 2nd Box Halloween WODRead more