Potrero Hill, South Park - CrossFit215 Children of Kamloops (Time) For Time: 215 Double Unders 21 Chest-to-bar Pull-ups 5 Shoulder-to-overhead, 165/105 21 Handstand Push-ups 5 Shoulder-to-overhead, 165/105 21 Toes-to-bar 5 Shoulder-to-overhead, 165/105 1,969 m Row This WOD is dedicated to the 215 indigenous children who...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsA. : Pause Back Squats (3 sec Pause at the bottom of each rep 3 sets x 5 reps @ 50-60%)B. : Pause Back Squats ([1 Back squat every 15...
Potrero Hill, South Park - CrossFitPartner WOD (AMRAP - Rounds and Reps) 30 min AMRAP 400m run (together) 30 Clean and Jerks (shared) 15 Synchro burpees 30 Bike Cal (shared) 15 Synchro burpees 30 Front Squats (shared) 15 Synchro burpees 30 Box Jump Overs (shared)...
Potrero Hill, South Park - WOD LitePartner WOD (AMRAP - Rounds and Reps) 30 min AMRAP 400m run (together) 40 DB Snatch (shared) 15 Synchro burpees 40 Bike Cal (shared) 15 Synchro burpees 40 Goblet Squats (shared) 15 Synchro burpees 40 Box Jumps (shared) 15...
Potrero Hill, South Park - CrossFitStrict Handstand Push-ups (6 rounds :30 sec for max reps 1:30 rest )Press Wendler Week 2 (Cycle 2 Add 5 lbs to each set)70%of 90% x3 80%of 90% x3 90%of 90% x Max repsHalf Turkish Get-up (3 sets x 5 reps per side) ()Week PreviewFri-...
Potrero Hill, South Park - CrossFitStrict Handstand Push-ups (6 rounds :30 sec for max reps 1:30 rest )Press Wendler Week 2 (Cycle 2 Add 5 lbs to each set)70%of 90% x3 80%of 90% x3 90%of 90% x Max repsHalf Turkish Get-up (3 sets x 5 reps per side) ()Week PreviewFri-...
Potrero Hill, South Park - CrossFitRing Muscle Up Drills-Ring drops/ ring supports -Transitions/ low ring rows -SwingsWOD (Time) For time: 3 rounds 12 Dbl DB Overhead Lunges 5 Ring Muscle-ups/ Transitions 2 rounds 16 Dbl DB Front Rack Lunges 10 Ring Pull-ups/ Ring Rows 1 round 30...
Potrero Hill, South Park - CrossFitWOD (Time) 2 rounds for time Bike 40/30 Cal, 30/20 scaled Run 800m Row 50/40 Cal, 40/30 scaled 30 min capWeek PreviewWed- Ring Muscle-ups/ Dips + Lunges Thurs- Strict HSPU/ Wendler Press Fri- DU/T2B/ Snatch...
Potrero Hill, South Park - CrossFitWOD (Time) 2 rounds for time Bike 40/30 Cal, 30/20 scaled Run 800m Row 50/40 Cal, 40/30 scaled 30 min capWeek PreviewWed- Ring Muscle-ups/ Dips + Lunges Thurs- Strict HSPU/ Wendler Press Fri- DU/T2B/ Snatch...
Potrero Hill, South Park - CrossFitDeadlift Warm-up (Checkmark) 1x: 10/10 rotating hip airplanes 5/5 core stability birddogs 30 sec side plank hold per side (on elbow) 1x 10 1 1/4 goblet squat* 10 Tempo Goodmornings x BBSumo Deadlift (5 x 5 start at 65% and work...