Potrero Hill, South Park - CrossFitTurkish Get Up (6x1 (each arm) Building to a heavy 1 rep )Crossover Annie (Time)50-40-30-20-10 Single Under Crossover Abmat Sit-ups16 min capWeek PreviewThurs- Heavy snatch Fri- Long benchmark chipper (light) Sat- 3 couplets, partner WOD Sun- Row/ Dips/ OHS...
Potrero Hill, South Park - CrossFitWOD (20 Rounds for weight) Death by Thruster EMOM 20 2, 4, 6, 8, 10 after 5 rounds (5 mins), increase 10# and start back at 2 reps Starting weights Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 If completed reps 2-10...
Potrero Hill, South Park - CrossFitCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsWeek PreviewTues- Heavy thruster...
Potrero Hill, South Park - CrossFitWOD (Time)3 rounds for time: 100 Double Unders 21 Deadlifts Lv1: 135/85 Lv2: 185/125 Lv3: 225/155Week PreviewMon- Bodyweight benchmark Tues- Heavy thruster...
Potrero Hill, South Park - CrossFitRing Muscle Up Drills-Ring drops/ ring supports -Transitions/ low ring rows -SwingsRx (AMRAP - Reps)7 min AMrep Burpee Ring Muscle UpScaled (AMRAP - Reps)7 min AMrep Burpee Pull-upsHollow Hold (Time)accumulate 2 minWeek PreviewSun- Deadlifts/ DUs Mon- Bodyweight Benchmark...
Potrero Hill, South Park - CrossFit LiteWOD (AMRAP - Rounds and Reps) 21 min AMRAP 9 Burpee Pull-ups 12 Cal bike or 15 Cal row (pick one for the whole WOD) 21 MB Russian twists, 30/20...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for reps)3 min AMRAP/ 1 min rest- 5 cycles 3 Power Cleans 6 Push Press 9 Back Squats Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Goal (s): -barbell complex is unbroken -3+ rounds every cycleMobility (Checkmark)Quad foam roll 3 min Couch stretch 90 secWeek PreviewSat- Ring MU/ pull-ups Sun-...
Potrero Hill, South Park - CrossFitChallenge of the MonthMax Height Box Jump (Distance)Max Height Box JumpTwo foot take off from standstill.WOD (5 Rounds for reps) EMOM 20 -Bike for max Cal -Box Jump for max reps -Weighted Plank (30 sec hold) -Sled push, 100ftWeek PreviewFri-...
Potrero Hill, South Park - CrossFitChallenge of the MonthMax Height Box Jump (Distance)Max Height Box JumpTwo foot take off from standstill.WOD (5 Rounds for reps) EMOM 20 -Bike for max Cal -Box Jump (24/20') for max reps -Weighted Plank (30 sec hold) -Sled push,...
Potrero Hill, South Park - CrossFitSnatch (EMOM 10 1 Snatch Goal: 60-80%)Challenge of the MonthOverhead Squat (15 min to find a 3 rep max (From the rack))Week PreviewThurs- Box jump/ bike/sled Fri- Light barbell complex- squat dominant Sat- Ring MU Sun- Deadlift/ DUs...