Potrero Hill, South Park - CrossFitHSPU Technique-Headstand (against wall/ free) -kicking up to wall -lowering to headstand -how to kip upDiane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsLv1: 135/95 Lv2: 185/125 Lv3: 225/155 Scale HSPU to Box 10 min CAPWeek PreviewTues- Mod heavy Front squats/ pull-ups Wed- Wendler Press + Jerks...
Potrero Hill - Olympic LiftingSplit Jerk (60% 2x3 65% 2x3 70% 1x2 75% 1x2 80% 1x2)Block Power Clean (4x3 @50% (above knee))Snatch Push Press + Overhead Squat (3 x [3+2] @ 65%)...
Potrero Hill - CrossFitWOD Prep (Weight)3 rounds 10-15 Banded Pallof Press 50ft Upside down KB carry, pick loadWOD (Time)For time 1-2-3-4-5-6-7-8-9-10 Double DB Renegade Row Double DB Thrusters Lv1: 25/15 Lv2: 35/20 Lv3: 50/35 Rx Renegade Row = Push-up, Row Right, Push-up, Row Left Scale to 1 push-up 15 min cap () ()Week PreviewMon- Benchmark WOD-...
Potrero Hill - CrossFitWOD (Time) Version A: For Time 800m Run 50 Burpees 50 V-ups or GHD Sit-ups (or a hybrid of the two) 1000m Row Version B: for time 1000m Row 50 V-ups or GHD Sit-ups 50 Burpees 800m RunWeek PreviewSun- DB complex Mon- Benchmark...
Potrero Hill - CrossFitWOD (Time) Version A: For Time 800m Run 50 Burpees 50 V-ups or GHD Sit-ups (or a hybrid of the two) 1000m Row Version B: for time 1000m Row 50 V-ups or GHD Sit-ups 50 Burpees 800m RunWeek PreviewSun- DB complex Mon- Benchmark...
Potrero Hill, South Park - CrossFitPistols (4 x 5/5 Find a challenging progression and take the time to move intentionally and with mastery. )WOD (AMRAP - Rounds and Reps)10 min AMRAP 16 Double DB Box Step Ups, 24/20" 40 Double Unders Lv1: 25/15 Lv2: 35/20 Lv3: 50/35 -Can hold DBs any...
Potrero Hill, South Park - CrossFitNate (AMRAP - Rounds and Reps)AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereNate-...
Potrero Hill, South Park - CrossFitPartner WOD (3 Rounds for reps) Offense/ Defense - 3x each Defense: 600m/550m Row Offense: AMRep while partner Rows...
Potrero Hill, South Park - CrossFitPartner WOD (3 Rounds for reps) Offense/ Defense - 3x each Defense: 600m/550m Row Offense: AMRep while partner Rows...
Potrero Hill, South Park - CrossFitIso-Monster (Time) For time- can partition as desired, and in any order Accumulate: 2 min Chin above bar hold/ Dead hang hold 3 min Handstand Hold 4 min Copenhagen Plank (2 min per side) 5 min Back Rack Hold @...