Sunday 5.12.19

CrossFit Southpaw – CrossFit

Pre: Split Jerk (Work up moderate weight)

We are going to do some split jerk technique to go over the movement. This will be more skill development/practice than strength but if you are feeling good you can increase load accordingly

WOD: Metcon (Weight)


1) 5 Deadlifts at 70%

2) :30-:45 Handstand Hold

3) 20/15 Cal Row

4) Rest

Saturday 5.11.19

CrossFit Southpaw – Free Intro Class

View Public Whiteboard

PRE: Back Squat (1×3 then 3×5 at 85% of that weight)

Find a technical 3 Rep Max (meaning stop when form starts to be compromised). Then drop to 80% of that weight and do 3×5

WOD: Metcon (AMRAP – Reps)

1:00 Work

1:00 Rest

Single Arm Kettlebell Shoulder to Overhead (24/16)


Goblet Squats


Ex. One minute of Sit-ups (for reps) one minute rest. One minute goblet squats, one minute rest, etc.

Friday 5.10.19

CrossFit Southpaw – CrossFit

WOD: Metcon (AMRAP – Rounds and Reps)

With a Partner (split work as needed)


100 Double Unders

80 Cal Row

60 Alt. DB Lunges (50/35)

40 Alt. DB Snatches (50/35)
Do 2x Singles of Double Unders

Lunges – each leg = 1 rep

Snatches – each arm = 1 rep

*Scale up with 70/50 for snatches

Thursday 5.9.19

CrossFit Southpaw – CrossFit

PRE: Metcon (AMRAP – Reps)

3x Strict Pullups

Total Reps in all three sets
No Kipping! Scale with Ring Rows or Eccentric Pullups

WOD: Metcon (AMRAP – Reps)

AMRAP 3:00

21 Thrusters (95/65)

21 Bar facing burpees

Rest 3:00


15 Thrusters

15 BFB

Rest 3:00

9 Thrusters


WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,