23 Sep CrossFit – Mon, Sep 23
Potrero Hill, South Park - CrossFitWOD (Checkmark) Every 3 min for 7 sets 5 Squat Snatches 15 Bar Facing Burpees Lv1: 75/55 Lv2: 135/95 Lv3: 185/125...
23 Sep CrossFit – Mon, Sep 23
Potrero Hill, South Park - CrossFitWOD (7 Rounds for time) Every 3 min for 7 sets 5 Squat Snatches 15 Bar Facing Burpees Lv1: 75/55 Lv2: 135/95 Lv3: 185/125...
22 Sep Olympic Lifting – Sun, Sep 22
South Park - Olympic LiftingBlock Snatch (65% 4x3 (mid-thigh))Block Clean (65% 4x3 70% 3x3 (mid thigh))Block Snatch Pull (70% 4x4 75% 3x3 (mid-thigh))Overhead Squat (65% 2x3 70% 2x3 75% 2x3)...
22 Sep CrossFit – Sun, Sep 22
Potrero Hill - CrossFitWOD (Time) For Time: 400m MB run/ carry 50 Wall Balls 60 Crossovers 300m MB Carry 40 Wall Balls 50 Crossovers 200m MB Carry 30 Wall Balls 40 Crossovers 100m MB Carry 20 Wall Balls 30 Crossovers Lv3: 20/14, 10/9'...
21 Sep CrossFit – Sat, Sep 21
Potrero Hill, South Park - CrossFitWOD (Time) For Time: Buy-in 100 ft HS Walk/ 200ft Bear Crawl Then: 5 rounds 20 Alternating DB Snatch 15 Box jumps, 24/20 Then, Cash-out: 3 min plank hold Lv1: 25/15 Lv2: 35/20 Lv3: 53/35Week PreviewSun- Light Chipper Mon- Squat snatch/...
21 Sep WOD Lite – Sat, Sep 21
South Park - WOD LiteWOD (Time) For Time: Buy-in 100 ft HS Walk/ 200ft Bear Crawl Then: 5 rounds 20 Alternating DB Snatch 15 Box jumps, 24/20 Then, Cash-out: 3 min plank hold Lv1: 25/15 Lv2: 35/20 Lv3: 53/35...
20 Sep CrossFit – Fri, Sep 20
Potrero Hill, South Park - CrossFitPress Wendler Week 375% of 90% x 5 85% of 90% x 3 95% of 90% x Max reps All % based on 90% of 1RMBear Complex (EMOM 15 1 Bear Complex Build to a heavy set -Cannot blend movements -Be careful not to "jerk" the...
20 Sep CrossFit – Fri, Sep 20
Potrero Hill, South Park - CrossFitPress Wendler Week 375% of 90% x 5 85% of 90% x 3 95% of 90% x Max reps All % based on 90% of 1RMBear Complex (EMOM 15 1 Bear Complex Build to a heavy set -Cannot blend movements -Be careful not to "jerk" the...
19 Sep CrossFit – Thu, Sep 19
Potrero Hill, South Park - CrossFitSkill: Bar Muscle Up Drills (2x: 3-5 reps of each)-hip to bar -jumping MU, turnoversWOD (5 Rounds for reps) 3 min AMRAP/ 1 min off- 5x 3 Burpee Bar Muscle Up 10 Goblet Lunges 53/35 Lv1: Burpee Pull-up, 35/18 Lv2: Burpee C2B...
18 Sep CrossFit – Wed, Sep 18
Potrero Hill, South Park - CrossFitJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereWeek PreviewThurs- Bar MU/ Lunges Fri- Wendler Press + BB complex...