By

Kyle Hanigosky
December 28, 2019 Partner WOD Teams of 2 complete: 100/80 Calorie Row 30 Synchronized Bar Facing Burpees (7:00 cap) Rest 2:00 400 Double Unders 30 Synchronized Bar Facing Burpees (7:00 cap) Rest 2:00 100/80 Calorie Assault Bike 30 Synchronized Bar Facing Burpees (7:00 cap) *7 min Time Cap each workout, Split calories up as needed...
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December 27, 2019 TODAY’S SCHEDULE 9:00am, 3:30pm and 4:30pm Classes Strength: Overhead Squat 1. Pause Overhead Squat 3 x 2 *Pause :05 in the bottom of each rep. 2. Power Snatch + Overhead Squat (1+1) x 5 sets *Build in weight over the 5 sets. Metcon: 10 minute AMRAP 300m Run 6 Power Snatches (95/65)...
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December 26, 2019 TODAY’S SCHEDULE 10:00am and 12:00pm Classes ONLY Metcon: (For time) 40/30 Calorie Row (Buy-In) then, 12-9-6 of: Dumbbell Burpee Box Step Overs (50/35 x 2 @ 24″/20″) 24-18-12 of: Toes-to-Bar then, 40/30 Calorie Row (Cash-Out) Accessory Work: 2-3 Rounds (Not for time) 14 Alternating Single Arm Dumbbell Bench Press (7 per side)...
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December 25, 2019 GYM CLOSED. Southern Columbus CrossFit would like to wish you and your families a VERY MERRY CHRISTMAS.    
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December 24, 2019 10:00am and 12:00pm CLASSES ONLY TODAY Christmas Eve WOD “The 12 Days of Christmas” Complete just like you sing the song: 1 Muscle up (Ring or Bar) 2 Power Snatches (135/95) 3 Shoulder to Overhead (135/95) 4 Hang Power Cleans (135/95) 5 Deadlifts (135/95) 6 Burpees 7 Toes-to-Bar 8 Pull ups 9...
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December 23, 2019 Strength: Clean Complex Every 2:00 x 5 sets: 3 Power Cleans 2 Front Squats 1 Push Jerk *Increase weight over the 5 sets and build to a heavy complex. Metcon: (For time) 60 Double Unders 3 Rounds of “Macho Man” (135/95) 60 Double Unders 2 Rounds of “Macho Man” 60 Double Unders...
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