7 athletes from Southern Columbus CrossFit competed in both divisions at Smash Fest 2020 on Sept. 7th at CrossFit Excess in Vandalia, OH. Sarah Barnhart and team We Barely Know Each Other (with friends from Centered CrossFit) kicked off the morning in the Scaled Division. No stranger to CrossFit competitions, Sarah helped her team place...Read More
September 7, 2020 HAPPY LABOR DAY!!! Class Schedule for today: 9:00am and 3:30pm Classes ONLY Partner WOD Teams of 2 complete: 400m Run (Partner A) and 500m Row (Partner B) 50 Kettlebell Swings (53/35) 400m Run (Partner B) and 500m Row (Partner A) 50 Hand-Release Push ups ***(Partner holds High Plank) 400m Run (Partner A)...Read More
September 5, 2020 SCHEDULE ANNOUNCEMENT Holiday Schedule for Labor Day, Monday, September 7, 2020 9:00am and 3:30pm Classes ONLY Team WOD Teams of 3 complete: 50 Calorie Bike 42 Synchronized Alternating Dumbbell Snatches (50/35) 21 Synchronized Single Arm Dumbbell Thrusters (50/35) 75 Double Unders (each) 50 Calorie Bike 30 Synchronized Alternating Dumbbell Snatches 15 Synchronized...Read More
September 4, 2020 Strength: Back Rack Lunges Every 2:00 x 6 sets: 10 Back Rack Lunges *Progressive loading in weight if possible. Metcon: 15:00 AMRAP 10 Bench Press (165/115) 200ft Double Kettlebell Overhead Walk (53/35) 10 Ring Pull ups 200ft Double Kettlebell Front Rack Walk (53/35)Read More
September 3, 2020 Active Recovery: Every 5:00 x 5 Rounds: 200m Run 15/12 Calorie Bike OR 21/16 Calorie Row 10 Burpees to 6″ Touch Core/Midline: Not for time: 15-12-9 of: Hip Extensions 30-24-18 of: Abmat Sit upsRead More
September 2, 2020 Strength: Push Jerk With a 20:00 running clock: 5-5-3-3-1-1 *Use this as a Baseline to build to a Heavy Single. Metcon: (For time) 20 Shoulder to Overhead (155/105) 4 Rope Climbs (15′) 1000m Row 4 Rope Climbs 20 Shoulder to Overhead (15:00 time cap)Read More
