16 Mar CrossFit – Sun, Mar 16
Potrero Hill - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (6 x 5 reps Start at 70-75% and increase as desired 3-4 min seated rest between sets )...
16 Mar Olympic Lifting – Sun, Mar 16
South Park - Olympic LiftingSnatch Pull + Snatch + Overhead Squat (1 rep every 90 sec x 10 sets @60-75%)Clean Pull + Clean + Jerk (1 rep every 90 sec x 10 sets @ 60-75%)Front Squat (5 x 3 @ 75%)...
15 Mar CrossFit – Sat, Mar 15
Potrero Hill, South Park - CrossFitWOD (Time) For time: 20 Straight Leg Toes-to-bar 20 Ring Push-up 20 Toes-to-bar 30 Push-ups 20 Knees-to-elbows 40 BurpeesScaled Option (Time) 2 rounds for time 10 Straight leg raises 10 Ring Push-ups 10 Leg raises 15 Push-ups on box 10...
15 Mar WOD Lite – Sat, Mar 15
South Park - WOD LiteWOD (Time) For time: 20 Straight Leg Toes-to-bar 20 Ring Push-up 20 Toes-to-bar 30 Push-ups 20 Knees-to-elbows 40 BurpeesScaled Option (Time) 2 rounds for time 10 Straight leg raises 10 Ring Push-ups 10 Leg raises 15 Push-ups on box 10 Knee...
14 Mar CrossFit – Fri, Mar 14
Potrero Hill, South Park - CrossFitCrossFit Games Open 25.3 RX'd: (Ages 16-54) (Time)For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch M: 225-lb (102-kg) deadlift, 135-lb...
13 Mar CrossFit – Thu, Mar 13
Potrero Hill, South Park - CrossFitWOD (7 Rounds for time)7 Rounds, each for time 20/15 cal Bike 200 m Run 30 Double Unders 1 min restWeek PreviewFriday- 25.3 Final Open WOD and Party at Friday Night Lights, 4-7pm Sat- TBD...
12 Mar CrossFit – Wed, Mar 12
Potrero Hill, South Park - CrossFitA.: Clean and Jerk (3 reps EMOM for 5 sets @ 40-50% Touch and Go)2 min restB: Clean and Jerk (2 reps EMOM for 5 sets 60-70% Touch and Go)2 min restC.: Clean and Jerk (1 rep EMOM for 5 sets @70-85% )Week PreviewThurs- Monostructural intervals/...
11 Mar CrossFit – Tue, Mar 11
Potrero Hill, South Park - CrossFitRing Muscle Up SkillRing MU drills 15 min -Ring supports/ ring drops -Transitions -SwingsWOD (AMRAP - Rounds and Reps)12 min AMRAP 3 Ring Muscle Ups 6 Pistol Squats 9 Box jump overs (24/20")Week PreviewWed- Clean and Jerk Thurs- Monostructural intervals/ mobility Fri- CF Open 25.3 (Last one- Party...
10 Mar CrossFit – Mon, Mar 10
Potrero Hill, South Park - CrossFitSnatch Balance + OHS (Every 90 sec x 6 sets @ light. Drilling speed under the bar)WOD (5 Rounds for reps) 2 min on/ 1 min off- 5x Row 20/15 cal OHS for reps in remaining time Lv1: 65/45 Lv2: 85/60 ...
09 Mar CrossFit – Sun, Mar 9
Potrero Hill - CrossFitFreestanding Handstand Push-up (Skill/ Practice: -Headstand -Handstand (wall facing) -Free HS -Wall facing HSPU -Free HSPU)WOD (Time)3 rounds for time: 25 GHD sit-ups 50ft Handstand WalkScaled (Time)3 rounds for time 25 V-ups or Sit-ups 30 Shoulder tapsWeek PreviewMon- OHS/ Row Tues- RMU/ Box jump/ Pistol Wed- Clean and Jerk Thurs- Monostructural intervals/ mobility...