14 Dec CrossFit – Sat, Dec 14
Potrero Hill, South Park - CrossFitMobility (Checkmark)Overhead mobilityWOD (Time)For Time: 24-20-16-12-8-4 Hang Power Snatch Overhead Lunges Lv1: 65/45 Lv2: 75/55 Lv3: 95/65GHD Sit-ups (3 x 15 - 25)...
14 Dec CrossFit – Sat, Dec 14
Potrero Hill, South Park - CrossFitMobility (Checkmark)Overhead mobilityWOD (Time)For Time: 24-20-16-12-8-4 Hang Power Snatch Overhead Lunges Lv1: 65/45 Lv2: 75/55 Lv3: 95/65GHD Sit-ups (3 x 15 - 25)Week PreviewSun- TGU/ Bike/ Jump rope Mon- Hero WOD- deadlifts/ BMU...
14 Dec WOD Lite – Sat, Dec 14
Potrero Hill, South Park - WOD LiteWOD (3 Rounds for reps) 90 sec stations for max reps- 3x -Ski for cal -Single Arm DB OH Walking Lunges -Row for cal -Alt DB snatches -Bike for cal -Rest Lv1: 20/10 Lv2: 25/15 Lv3: 35/25...
14 Dec CrossFit – Sat, Dec 14
Potrero Hill, South Park - CrossFitMobility (Checkmark)Overhead mobilityWOD (Time)For Time: 24-20-16-12-8-4 Hang Power Snatch Overhead Lunges Lv1: 65/45 Lv2: 75/55 Lv3: 95/65GHD Sit-ups (3 x 15 - 25)Week PreviewSun- TGU/ Bike/ Jump rope Mon- Hero WOD- deadlifts/ BMU...
13 Dec CrossFit – Fri, Dec 13
Potrero Hill, South Park - CrossFitWOD (AMRAP - Rounds and Reps)30 min AMRAP 30 Push-ups 10 Shuttle Runs, 25ft 30 Crossovers 10 Shuttle Runs, 25ft 30 Wall Balls, 20/14# 10 Shuttle Runs, 25ft 30 Sit-ups 10 Shuttle Runs, 25ftWeek PreviewSat- Hang power Snatch/ OH lunges Sun- TGU/ Bike/ Jump rope Mon- Hero WOD- deadlifts/ BMU...
13 Dec CrossFit – Fri, Dec 13
Potrero Hill, South Park - CrossFitWOD (AMRAP - Rounds and Reps)30 min AMRAP 30 Push-ups 10 Shuttle Runs, 25ft 30 Crossovers 10 Shuttle Runs, 25ft 30 Wall Balls, 20/14# 10 Shuttle Runs, 25ft 30 Sit-ups 10 Shuttle Runs, 25ftWeek PreviewSat- Hang power Snatch/ OH lunges Sun- TGU/ Bike/ Jump rope Mon- Hero WOD- deadlifts/ BMU...
13 Dec CrossFit – Fri, Dec 13
Potrero Hill, South Park - CrossFitWOD (AMRAP - Rounds and Reps)30 min AMRAP 30 Push-ups 10 Shuttle Runs, 25ft 30 Crossovers 10 Shuttle Runs, 25ft 30 Wall Balls, 20/14# 10 Shuttle Runs, 25ft 30 Sit-ups 10 Shuttle Runs, 25ftWeek PreviewSat- Hang power Snatch/ OH lunges Sun- TGU/ Bike/ Jump rope Mon- Hero WOD- deadlifts/ BMU...
13 Dec CrossFit – Fri, Dec 13
Potrero Hill, South Park - CrossFitWOD (AMRAP - Rounds and Reps)30 min AMRAP 30 Push-ups 10 Shuttle Runs, 25ft 30 Crossovers 10 Shuttle Runs, 25ft 30 Wall Balls, 20/14# 10 Shuttle Runs, 25ft 30 Sit-ups 10 Shuttle Runs, 25ftWeek PreviewSat- Hang power Snatch/ OH lunges Sun- TGU/ Bike/ Jump rope Mon- Hero WOD- deadlifts/ BMU...
12 Dec CrossFit – Thu, Dec 12
Potrero Hill, South Park - CrossFitPower Clean (2 reps every 90 sec x 6 sets Warming up to WOD weight or slightly heavier)WOD (3 Rounds for reps)4 min AMRep/ 2 min rest - 3x 500/400m Row Power Cleans for reps in remaining time Lv1: 95/65 Lv2: 135/95 Lv3: 165/105Week PreviewFri-...
12 Dec CrossFit – Thu, Dec 12
Potrero Hill, South Park - CrossFitPower Clean (2 reps every 90 sec x 6 sets Warming up to WOD weight or slightly heavier)WOD (3 Rounds for reps)4 min AMRep/ 2 min rest - 3x 500/400m Row Power Cleans for reps in remaining time Lv1: 95/65 Lv2: 135/95 Lv3: 165/105Week PreviewFri-...