CrossFit South City

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

Monday's WOD - 120116

This past weekend, we had some special visitors! Jelena's sister brought her new baby girl, Zoe, in for a WOD. Marina is Jelena's older sister by about 10 minutes, and she owns Poplar Bluff CrossFit. Very cool to see twin sisters tackling a Partner WOD - while I rocked the baby. 

Warmup

3 Rounds

10 Front Squats

10 Push Press

10 Hip Extensions

10 Situps

Mobility

Front Rack Mobility

Overhead Mobility

Strength

Thruster Ladder

Saturday's WOD - 12114

Warmup

CrossFit Warmup

3 Rounds

10 Pullups

10 Dips

10 Squats

10 Situps

10 Hip Extensions

Samson Stretch

Partner WOD

Angie - Reps Shared

100 Pullups

100 Pushups

100 Situps

100 Squats

Cashout

Partner 1000m Row

Friday's WOD - 120113

Warmup

3 Rounds

10 R. Deadlifts 45/30

10 Back Squats

10 Push Press

WOD

9 Deadlifts 255/165

10 Wall Balls 20/14

7 Deadlifts

20 Wall Balls

5 Deadlifts

30 Wall Balls

Mobility

Floss Hamstrings

Thursday's WOD - 120112

Warmup

3 Rounds

8 Front Squats 45/30

8 Shoulder Press

8 Good Mornings

Skill

Strict Pullup

Muscleup Transition

WOD

10 Minute AMRAP

7 Front Squat 155/100

7 HSPU's

Mobility

Squat Mobility

Wednesday's WOD - 120111

Warmup

CrossFit Warmup

3 Rounds

10 Pullups

10 Dips

10 Squats

10 Situps

10 Hip Extensions

Samson Stretch

Skill 

GHD Situps

Partner WOD

4 Rounds

20 Ring Pushups

20 Power Snatches 95/65

Run 400m

Mobility

Roll Back holding Atlas Stone

Tuesday's WOD - 120110

Warmup

3 Rounds

10 Ball Slams

10 Tuck Jumps

10 Situps

10 Dislocates

Skill

Handstand Hold

On wall and off wall with partner

WOD

21-15-9

Box Jumps 30/24

Shoulder to Overhead 135/95

V-Ups

Mobility

Shoulder Mobility

Monday's WOD - 120109

Warmup

3 Rounds

10 Jump Squats

10 Bent Over Rows 45/30

10 Shoulder Press

Mobility

Squat Mobility

WOD

4 Rounds

10 Squat Clean Thrusters 105/75

10 Pullups

Cashout

500m Row

 

Saturday's WOD - 120107

Warmup

400m Run

3 Rounds

10 Air Squats

10 Pushups

10 R. KBS

Partner WOD

Reps Shared

Partner 800m SB Run

50 MBC 20/14

75 Partner WB Situps

50 Push Press 95/65

Partner 800m SB Run

Mobility

Couch Stretch

Roll Calves

Friday's WOD - 120106

Warmup

3 Rounds

10 DU's

10 R. DL

10 Pushups

Skill

Skin the Cat

Ring Work

WOD

2 Rounds

3 Minute AMRAP

8 Deadlifts 185/135

8 Burpees

1 Minute Rest

3 Minute AMRAP

10 BB Pushups

10 Situps

1 Minute Rest

Mobility

Floss hamstrings