South Park, Potrero Hill - CrossFitBack Squat (Weightlifting Variable Reps & Sets) - RX - For load: Back squat 5-5-3-3-1-1-1 - INTERMEDIATE - Same as Rx'd - BEGINNER - For load: Back squat 3-3-3-3-3-3 - MASTERS 55+ - Same as Rx'dStretching (Checkmark)2 sets: 1:00 foam roll quads :30 Samson stretch/legWeek PreviewWed- Ring Dips/ TGU/ Pullups Thurs-...
South Park - HYROX 60 minsWOD (Time)Partner WOD 3 Rounds 600m Run 20m Sled Pull Then; 2 Min Rest Then; 3 Rounds 600m Run 300m Ski Erg Lv 3: 335/225 Lv 2: 225/170 Lv 1: 170/105...
South Park, Potrero Hill - CrossFit260511 (Time) - RX - For time: 30 power cleans (105/155 lb) 800-m run 30 power cleans - INTERMEDIATE - For time: 30 power cleans (75/105 lb) 800-m run 30 power cleans - BEGINNER - For time: 15 power cleans (35/45 lb) 400-m run 15 power cleans - MASTERS 55+ - For time: 30...
South Park - Gymnastics - All LevelsTechnical Triplet (Checkmark) 3x20 Banded PVC Pull-Downs 3x5 Sit-up to Plate 3x6-8 BMU Mimic DrillStrength & Accessory (Checkmark) 3x3 Strict Pull-ups (Scale Negatives or Assisted Ring Pull-ups) 3x10-15 Box Front Dips...
South Park, Potrero Hill - CrossFit260510 (Time) - RX - 3 rounds for time with a partner: 400-m DB farmers carry (35/50 lb) 25 GHD sit-ups 25 double-DB Russian swings - Break up the carries as desired. - One partner performs the GHD sit-ups, and the other performs the Russian dumbbell...
South Park - HYROX 90 minsWOD (Time)Buy In: 1000m Row/Ski Erg Then; 4 Rounds 200m Farmer Carry 25 Wall Balls 400m Run 10m Sled Push Then; Buy Out: 1000m Row/Ski Erg Lv 3: 70/53; 20/14; 10ft/9ft; 555/445 Lv 2: 53/35; 14/10; 10ft,9ft; 445/335 Lv 1: 35/26; 10/8; 10ft/9ft; 335/225...
South Park - Olympic LiftingMuscle clean + Hang power clean (5 x [2x2] @ 45% Complete a set every 2 min)Halting Clean Pull (5x3 @ 70% Perform a set every 2 min)Clean and Jerk (10 x 2 @ 60% Perform a set every 90 sec )...
South Park, Potrero Hill - CrossFitCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats - INTERMEDIATE - AMRAP 20: 3 pull-ups 6 push-ups 15 air squats - BEGINNER - Every 2:00 x 10 rounds: 3 strict banded pull-ups 6 hand-elevated push-ups 9 air squats - MASTERS 55+...
South Park, Potrero Hill - CrossFit260508 (AMRAP - Reps) - RX - For reps: On a 4:00 clock: Max snatches (105/155 lb) 4:00 rest On a 3:00 clock: Max snatches (125/185 lb) 3:00 rest On a 2:00 clock: Max snatches (145/205 lb) - INTERMEDIATE - For reps: On a 4:00 clock: Max snatches (75/115 lb) 4:00 rest On a...
South Park, Potrero Hill - CrossFit260507 (Time) - RX - For time: 40-cal row 200 double-unders 40-cal row - INTERMEDIATE - For time: 40-cal row 100 double-unders 40-cal row - BEGINNER - For time: 20-cal row 100 single-unders 20-cal row - MASTERS 55+ - For time: 40-cal row 100 double-unders 40-cal rowSkill work (Checkmark)Post-workout skill On a 10:00 clock: Free-standing handstand push-up practice...