Potrero Hill, South Park - CrossFitShoulder Warm-up (Weight) 3rds 10 scap push-ups 5 Tempo Push-ups (5 sec down/ 5 sec up) 10 scap rows 1 lap farmer carry 1 lap bottoms up KB carry (switch arms half way)WOD (5 Rounds for reps)2 min on/ 2...
Potrero Hill, South Park - CrossFitBenchmark WODJackie (Time)For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Week PreviewSat- Dip/ bike Sun- Handstands/ Rope climbs...
Potrero Hill, South Park - CrossFitWOD (6 Rounds for reps)30 sec on/off- 6 rounds for max reps 1 round = 30 sec Deadlifts for reps 30 sec rest 30 sec Double Unders for reps 30 sec rest Lv1: 155/105 Lv2: 225/155 Lv3: 275/205Week PreviewFriday- Benchmark WOD “Jackie” Sat- Dips/ Bike...
Potrero Hill, South Park - CrossFitWOD (4 Rounds for time)4 rounds, each for time 800 m run 3 min restWeek PreviewThur- DL+ DU Fri- Benchmark WOD “Jackie” Sat- Dips/ bike...
Potrero Hill, South Park - CrossFitWOD (Time)For Time: 12-9-6 Wall-Facing Strict Handstand Push-ups Squat Snatch Lv1: 75/55 Lv2: 115/75 Lv3: 135/95Hang Snatch + Snatch (-Every 90 sec x 6 sets -Warming up to WOD weight -Both are squat snatches)Week PreviewWed- Run Thur- DL+ DU Fri- Benchmark WOD “Jackie”...
Potrero Hill, South Park - CrossFit4-Leaf Clover (3 Rounds for reps)2 min stations for max reps- 3 rounds -Burpee Box Jump -Bike cal -Sit-ups -RKBS -Rest (2 min) Lv1: 35/25 Lv2: 53/35 Lv3: 62/44...
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 )...
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%)...
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...
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...