23 Jun CrossFit – Sun, Jun 23
Potrero Hill, South Park - CrossFitWOD (5 Rounds for reps) 2 min on for max cal, 2 min rest- 5x 21 burpees Bike for cal in remaining time 2 min rest 18 burpees Bike for cal 2 min rest 15 Burpees Bike for cal 2...
22 Jun CrossFit – Sat, Jun 22
Potrero Hill, South Park - CrossFitWOD (Time) For time 1000m row 800m run 800m row 800m run 600m row 400m run 400m row 400 m run 200m row 200m runWeek PreviewSun- Oly Mock Meet- Register on WODify at South Park...
21 Jun CrossFit – Fri, Jun 21
Potrero Hill, South Park - CrossFitA: Clean and Jerk (EMOM 5 5 Clean and Jerks)1 min restB: Clean and Jerk (EMOM 5 3 Clean and Jerks)1 min restC: Clean and Jerk (EMOM 5 1 Clean and Jerk)Week PreviewSat- Endurance Sun- Oly Mock Meet- Register on WODify at South...
20 Jun CrossFit – Thu, Jun 20
Potrero Hill, South Park - CrossFitWOD (6 Rounds for reps)1 min stations for max reps- 6 rounds -Ring Muscle-ups/ Transitions -Wall Walks -GHD Sit-ups 1 min rest between roundsWeek PreviewFri- Clean and Jerk EMOM Sat- Endurance Sun- Oly Mock Meet- Register on WODify at South Park location. No classes scheduled....
19 Jun CrossFit – Wed, Jun 19
Potrero Hill, South Park - CrossFitJuneteenth (Time)65 sec moment of silence Then, 4rds 400m weighted run 19 DB Hang Squat Cleans 18 Devils Press 65 Russian Twists ***Single DB 35/25 45 min capWeek PreviewThurs- RMU/ GHD/ HS Fri- Clean and Jerk EMOM...
18 Jun CrossFit – Tue, Jun 18
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsFront Squat (5x5 @ 75-80% 3-4 min rest between sets)Week PreviewWed- Juneteen WOD- (long) Thurs- RMU/ GHD/ HS Fri- Clean and Jerk EMOM...
18 Jun CrossFit – Tue, Jun 18
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsFront Squat (5x5 @ 75-80% 3-4 min rest between sets)Week PreviewWed- Juneteen WOD- (long) Thurs- RMU/ GHD/ HS Fri- Clean and Jerk EMOM...
17 Jun CrossFit – Mon, Jun 17
Potrero Hill, South Park - CrossFitDeadlift Warm-up (Checkmark) 1x: 10/10 rotating hip airplanes 5/5 core stability birddogs 30 sec side plank hold per side (on elbow) 1x 10 1 1/4 goblet squat* 10 Tempo Goodmornings x BB 15 banded glute bridge w/ 5 sec pauseWOD...
17 Jun CrossFit – Mon, Jun 17
Potrero Hill, South Park - CrossFitDeadlift Warm-up (Checkmark) 1x: 10/10 rotating hip airplanes 5/5 core stability birddogs 30 sec side plank hold per side (on elbow) 1x 10 1 1/4 goblet squat* 10 Tempo Goodmornings x BB 15 banded glute bridge w/ 5 sec pauseWOD...
17 Jun CrossFit – Mon, Jun 17
Potrero Hill, South Park - CrossFitDeadlift Warm-up (Checkmark) 1x: 10/10 rotating hip airplanes 5/5 core stability birddogs 30 sec side plank hold per side (on elbow) 1x 10 1 1/4 goblet squat* 10 Tempo Goodmornings x BB 15 banded glute bridge w/ 5 sec pauseWOD...