General

Obstacles for Battle at Buffet Beach Released!

Everyone is anticipating the Gulf Coast’s first ever “Battle at Buffet Beach” in Pascagoula, sponsored by the City of Pascagoula, and Singing River Crossfit. Check out the images below to see what’s in store!

Hurdles Culverts Viking Log Balance Slither Rope Slanted wall with steps complete BBB - ladder wall

On Ramp Beginners Class

On-Ramp (Foundations) classes will begin January 19th. 12 training sessions designed to teach you CrossFit functional movements and technique in a small group where instructors can scale/modify as necessary for all beginners.

The On-Ramp class gets you ready to join integrate into mainstream CrossFit classes with an understanding of the training methodology as a whole. You will still have programmed foundation WOD’s (workout of the day) in the regular CrossFit classes until your ready to be moved up to a more competitor level. This will be based on your individual progress. The fee for the 12 sessions is $85 (10 per class).  If you have any questions please contact us at (228) 238-1330 or stop in at your convenance.

150911

Singing River CrossFit – CrossFit

Strength/Tech:
3X8 Push Press 95+/45+

Metcon (Time)

1000m Run

50 Ring Rows to Dip

40 Deficit Push-ups 35/10#

30 Overhead Walking Lunges(Total)

20 KB Swings 53/35#

10 Burpees

1000m Run

150910

Singing River CrossFit – CrossFit

Active Recovery:
Any athlete who missed Tue or Wed WOD
can WOD vice Active Recovery.

Metcon (Time)

Row 50 calories

Rest 4 minutes

Row 40 calories

Rest 3 minutes

Row 30 calories

Rest 2 minutes

Row 20 calories

Rest 1 minute

Row 10 calories

150910

Singing River CrossFit – On Ramp

WU: Run/walk 400
Review: Back squat
Introduce: Dumbbell snatch
Introduce/Review: Russian lunge

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

10 dumb bell snatch R

Russian lunge 25 ft

10 dumb bell snatch L

Russian lunge 25 ft

150909

Singing River CrossFit – CrossFit

Technique: Kipping Pull-up progressions

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Handstand Push-ups

10 Deadlifts, 155/105#

15 Box Jumps, 24/20″

150908

Singing River CrossFit – CrossFit

Strength/Tech:
Bench Press 3-3-3-3-3

Metcon (10 Rounds for weight)

10 Min EMOM:

200M Row

5 Overhead Squats 115/75

Even: Row

Odd : Overhead Squats

150908

Singing River CrossFit – On Ramp

WU: Row 1000
Introduce: Medicine ball drills
Introduce: Back squat

Metcon (Time)

3 rounds for time:

400M Run

15 Push-ups

150905

Singing River CrossFit – CrossFit

Partner WOD:
Partners can switch between
Partner 1 and Partner 2 but
must complete all reps

Metcon (Time)

100 Situps

60 Thrusters (95/65)

100 DUs or 200 SUs

60 Front squats (95/65)

50 Knees to Elbow