17 Feb CrossFit – Mon, Feb 17
Potrero Hill, South Park - CrossFitSkill: Pullover (Pullover progressions)WOD (AMRAP - Reps) 10 min Ascending ladder 1,2,3...
16 Feb CrossFit – Sun, Feb 16
Potrero Hill, South Park - CrossFitBench Press (8-8-6-6-4-4-4-2-2-2 As heavy as possible for each set. 3 min rest between sets)Week PreviewMon- pullovers/ shuttle runs Tues- DB total body Wed- Dips/ Deadlifts...
16 Feb Olympic Lifting – Sun, Feb 16
South Park - Olympic LiftingBTN Push Press + Heaving Snatch Balance + OHS (10 x 1 [3+2+1] @ 60-75% Every 90 sec)Muscle Snatch + Snatch (1 rep every 90 sec by 8 sets, pick load)GHD Hip Extension (3 x 10, weighted )Pendlay Row (3 x...
15 Feb CrossFit – Sat, Feb 15
Potrero Hill, South Park - CrossFitPartner WOD (Time)For time, partition as desired: 2 km Row 1200 m Ski 150 Box Step-upsWeek PreviewSun- Bench Press Mon- Pullovers/ Shuttle Runs Tues- DB WOD- -total body...
15 Feb WOD Lite – Sat, Feb 15
South Park - WOD LitePartner WOD (Time)For time, partition as desired: 2 km Row 1200 m Ski 150 Box Step-upsWeek PreviewSun- Bench Press Mon- Pullovers/ Shuttle Runs Tues- DB WOD- -total body...
14 Feb CrossFit – Fri, Feb 14
Potrero Hill, South Park - CrossFitV-Day Bonanza (AMRAP - Reps) For time, or reps completed if capped. 4 min cap to complete: 2 rounds 7 Snatch 95/65 30 Double Unders 7 Bar facing burpee If completed in 4 min, add another 4 min to time...
13 Feb CrossFit – Thu, Feb 13
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsWOD (5 Rounds for reps)90 sec stations for max reps- 5 rounds -Bike calories -Back squat @ 50% of 1 rep max There is no scheduled rest between rounds. Score = total reps of...
12 Feb CrossFit – Wed, Feb 12
Potrero Hill, South Park - CrossFitPullover (Practice progressions- 8-10 min)Pull-ups (Strict, AHAP 7-7-7-7-7-7 rest 2-3 min between sets )Plank hold (Accumulate 3 min hold)Week PreviewThurs- Back squat/ bike Fri- Snatch/ DU/ Burpee Sat- Partner WOD - monostructrual Sun- bench press...
11 Feb CrossFit – Tue, Feb 11
Potrero Hill, South Park - CrossFitDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click...
10 Feb CrossFit – Mon, Feb 10
Potrero Hill, South Park - CrossFitWOD (Time) WOD: For time 1 mile run 25 HSPU 50 V-ups 800m run 20 HSPU 40 V-ups 400m run 15 HSPU 30 V-upsWOD: Scaled Option (Time) For time 1200m run 18 HSPU 36 V-ups 600m run 15 HSPU 30...