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CrossFit S3 posted on Facebook

S3 Conditioning Friday:
For Time:
10 Wall Walks
200 M OH Plate Walk (45/25)(35/15)
30 Renegade Rows (40/25)(35/15)
40 Pullups (Ring Rows)
50 Burpees
60 Ab Mat Situp

CrossFit S3 posted on Facebook

S3 Conditioning Thursday:

A) 10 Minute AMRAP:
6 DB Hang Power Snatch Left
6 DB Hang Power Snatch Right
12 Wall Balls
200 M Run
-Rest 5 Minutes-
B) 10 Minute AMRAP:
10 DB Push Press
200 M Row
40 Double Unders (120 Singles)
-Rest 5 Minutes-
C) 10 Minute AMRAP:
5 Bear Crawls
10 DB Hang Power Snatch Left
10 DB Hang Power Snatch Right
20 Wall Balls
400 M Run
Max Effort Row With Remaining Time

*DB=40/25,35/20
Will Christine right this correctly?

CrossFit S3 posted on Facebook

S3 Conditioning Thursday: A) Emom for 16 minutes: Evens: 4-5 moderate to heavy deadlifts Odds: 25 double unders (40 singles+10 jumping jacks) -rest 5 minutes- B) 3 rounds: 20 bar facing burpees afap -rest 3 min- 400 m run afap -rest 3 min-

CrossFit S3 shared an image on Facebook

We have recovery boots to demo until Sunday. Takes about 15 minutes if you dare to try muhahahahahaha!

CrossFit S3 posted on Facebook

S3 Conditioning Monday: For Time: 100 Calorie Row/50 Box Jumps (24/20)(20/16) 75 Calorie Row/75 KB Goblet Squats (1.5/1.0)(1.25/.75) 50 Calorie Row/100 Ab Mat Situps

CrossFit S3 posted on Facebook

S3 Conditioning Wednesday: A) 12 Minute AMRAP: 6 Deadlifts (225/155)(185/125)(135/95) 9 Ball Slams (30/20)(20/15) 12 Box Jumps (24/20)(20/16) 100 M Run -Rest 5 Minutes- B) 12 Minute AMRAP: 6 Power Cleans (135/95)(95/65)(75/55) 9 Ball Slams (30/20)(20/15) 12 KBS (1.5/1.0)(1.25/.75) 200 M Run With Slam Ball

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: 2 Minute AMRAP: 200 M Run/Max Effort Air Squats -Rest 2 Minutes- 2 Minute AMRAP: 200 M Run/Max Effort T2B (K2E) -Rest 2 Minutes- 2 Minute AMRAP: 200 M Run/Max Effort KBS (1.5/1.0)(1.25/.75) -Rest 2 Minutes- 2 Minute AMRAP: 200 M Run/Max Effort Calorie Row -Rest 2 Minutes- *Repeat All AMRAP’s

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit S3 posted on Facebook

S3 Conditioning Wednesday: 3 Rounds (2 Minutes @ Each Station): Max Effort KBS (1.5/1.0)(1.25/.75) Max Effort OH Plate Lunges (45/25)(35/15) Max Effort Burpees Max Effort Calorie Row Rest

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: 2 Minutes On/1 Minute Off @ Each Station A) 200 M Run/ME KBS (1.5/1.0)(1.25/.75) With Remaining Time B) 200 M Row/ME Ab Mat Situps With Remaining Time C) 4 Wall Walks/12 Pushups/ME Ball Slams With Remaining Time (30/20)(20/15) Repeat Each Station 2 More Times

CrossFit S3 posted on Facebook

S3 Conditioning Monday: For Time: 75 Box Jumps (24/20)(20/16″) 75 Walking Lunges (Total) 75 Burpees 75 DB Push Press (40/25)(35/20) 75 Calorie Row

CrossFit S3 posted on Facebook

S3 Conditioning Wednesday: A) 10 Minute AMRAP: 5 Deadlifts (185/125)(135/95)(115/85) 10 Bar Facing Burpees 15 Mountain Climbers Per Leg -Rest 3 Minutes- B) 10 Minute AMRAP: 5 Hand Release Burpees 10 DB Power Snatch L (40/25)(35/20) 10 DB Power Snatch R (40/25)(35/20) 15 Wall Balls (20/14)(14/10) -Rest 3 Minutes- C) 10 Minute AMRAP: 5 Hand Release Burpees 10 Push Press (95/65)(75/55) 15 Calorie Row

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: 5 Rounds: 10 DB Push Press (40/25)(35/20) 15 Burpees 20 Ab Mat Situps 50 Double Unders (T2=100 Singles+15 Lateral DB Hops) 500 M Row

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General Information

NameCrossFit S3
OwnerEric White
Websitecrossfits3.com
Phone(704) 650-5754
Emaileric@crossfits3.com
Address520 Zimmer Rd
Fort Mill, SC 29707

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