05 Aug CrossFit – Mon, Aug 5
Potrero Hill, South Park - CrossFitCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsWeek PreviewTues- Heavy thruster...
04 Aug CrossFit – Sun, Aug 4
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...
03 Aug CrossFit – Sat, Aug 3
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...
03 Aug CrossFit Lite – Sat, Aug 3
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...
02 Aug CrossFit – Fri, Aug 2
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-...
01 Aug CrossFit – Thu, Aug 1
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-...
01 Aug CrossFit – Thu, Aug 1
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,...
31 Jul CrossFit – Wed, Jul 31
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...
31 Jul CrossFit – Wed, Jul 31
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...
30 Jul CrossFit – Tue, Jul 30
Potrero Hill, South Park - CrossFitMoore (AMRAP - Rounds and Reps)20-Minute AMRAP of: 1 Rope Climb, 15' Run 400m Max Rep Handstand Push-upsIn honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011To learn more about Moore click hereWeek PreviewWed-...