13 Jul CrossFit Lite – Sat, Jul 13
South Park - CrossFit LiteWOD (5 Rounds for reps) 3 min AMRep/ 1 min Rest- 5 cycles 200m run 16 Dbl DB Reverse step lunges (dbs at sides) Push-ups for reps in remaining time Lv1: 20/15 Lv2: 35/20 Lv3: 50/35...
13 Jul CrossFit – Sat, Jul 13
Potrero Hill, South Park - CrossFitRing Muscle Up Drills-Ring drops/ ring supports -Transitions/ low ring rows -SwingsWOD (5 Rounds for reps) 3 min AMRep/ 1 min Rest- 5 cycles 200m run 12 Barbell back rack lunges Ring Muscle-Up for reps in remaining time Lv1: 75/55 Lv2: 115/75 ...
12 Jul CrossFit – Fri, Jul 12
Potrero Hill, South Park - CrossFitWOD (Time) For Time: 35-30-25-30-35 Wall Balls American Kettlebell Swings Lv1: 14/10# @ 9ft, 25/18# Lv2: 20# @ 9ft/ 10# @ 10ft, 35/25# Lv3: 20# @ 10ft/ 14# @9ft, 53/35#Mobility (Checkmark)15 min Quads and LatsWeek PreviewSat- Ring MU/ Lunges Sun- KB complex Mon-...
11 Jul CrossFit – Thu, Jul 11
Potrero Hill, South Park - CrossFitWOD (AMRAP - Rounds and Reps) AMRAP 20 15 Power Cleans 30 Double Unders 15 Toes-to-bar 30 Double Unders Lv1: 65/45 Lv2: 95/65 Lv3: 115/75Week PreviewFri- Wall balls/ KBS Sat- Ring MU/ Lunges Sun-KB Complex...
10 Jul CrossFit – Wed, Jul 10
Potrero Hill, South Park - CrossFitSkill: Handstand Practice (10 min)-kicking to wall -holding on wall -free standing -wall facing shoulder taps -handstand walkingWOD (Time) 5 rounds for time: 10 Shuttle Runs, 50 ft (25ft down and back = 1) 15/12 cal Bike or 20/15 cal Row or 13/10 cal...
09 Jul CrossFit – Tue, Jul 9
Potrero Hill, South Park - CrossFitJeremy (Time)21-15-9 Overhead Squats, 95# / 65# BurpeesLv1: 45/35 Lv2: 75/55 9 min capChallenge of the MonthOverhead Squat (15 min to find a 3 rep max (From the rack))Week PreviewWed- Push Dominant Thurs- DU/ Power Clean/ T2B...
09 Jul CrossFit – Tue, Jul 9
Potrero Hill, South Park - CrossFitJeremy (Time)21-15-9 Overhead Squats, 95# / 65# BurpeesLv1: 45/35 Lv2: 75/55 9 min capChallenge of the MonthOverhead Squat (15 min to find a 3 rep max (From the rack))Week PreviewWed- HSW/ Shuttle run/ bike Thurs- DU/ Power Clean/ T2B...
08 Jul CrossFit – Mon, Jul 8
Potrero Hill, South Park - CrossFitPartner WOD (Time) 5 rounds per person for total time of both partners 1 round = 250 m row + 5 Bench Press @70-75% rest while partner completes their row + bench 250m Row + 5 Strict Pull-ups rest while...
08 Jul CrossFit – Mon, Jul 8
Potrero Hill, South Park - CrossFitPartner WOD (Time) 5 rounds per person for total time of both partners 1 round = 250 m row + 5 Bench Press @70-75% rest while partner completes their row + bench 250m Row + 5 Strict Pull-ups rest while...
07 Jul CrossFit – Sun, Jul 7
Potrero Hill - CrossFitWOD (5 Rounds for weight) EMOM 30 (5 rounds) 1 Sled rope pull + push @ heavy 10/8 cal ski 15 GHD Hip Extensions 40 Crossovers 5 Strict T2B restWeek PreviewMon- Bench/ Row/ Pull-up Tues- 3 rep Max OHS...