09 Jun Olympic Lifting – Sun, Jun 9
South Park - Olympic LiftingBack Squat (8x3 @ 85 %)Snatch (3x3 @ 75% 2x2 @ 80%)Heaving Snatch Balance + Overhead Squat (3x 1+1 @ 80%)...
08 Jun CrossFit – Sat, Jun 8
Potrero Hill, South Park - CrossFitRing Muscle Up SkillRing MU drills 15 min -Ring supports/ ring drops -Transitions -SwingsWOD (4 Rounds for reps)4 min AMRAP, 2 min rest- 4 cycles 3 Ring Muscle Up 10 Single Arm DB Push Jerk Scaled: 6 Ring Dips 10 Single Arm DB Push Jerk Restart AMRAP each cycle Lv1:...
07 Jun CrossFit – Fri, Jun 7
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsFront Squat (5 x 10 Start at 60% and increase as desired 3-4 min rest between sets )Week PreviewSat- Ring MU + DB Jerks Sun- Snatch metcon (mod/light) Mon- long + light BB, jump rope,...
29 Aug MONDAY, AUGUST 30TH
WOD: 1 min stations, 5 rounds -30 sec gob squat hold pick load -100ft KB farmer carry, pick load -Strict pull-ups, max reps -Plank up-downs, max reps -Bike cal, max reps in 45 sec -Rest PEEK into the WEEK...
26 Aug FRIDAY, AUGUST 27TH
Strength: Every 2 min x 5 sets 5 Front Squats from the floor -Start at 70% and increase as desired -A squat clean will count as 1 rep toward the 5 rep WOD: 12 min Amrep with an increasing ladder 2,4,6… Pistols Box jumps (24/20) PEEK into the WEEK...
15 Aug MONDAY, AUGUST 16TH
Attention! We are pushing our launch to WODify to next week. Please email info@crossfitpotrerohill.com if you have any questions. WOD: for time 9-15-21-15-9 Ring Dips/ Push-ups 27-45-63-45-27 Double Unders Finisher: 4x alternating, for quality Filly mixed overhead carry 50ft per arm (video) 5-10 Strict T2B/ knee raises PEEK into the WEEK...
09 May MONDAY, MAY 10TH
HERO WOD: “Hammer” 5 rounds, each round for time, of: 5 Power Cleans, 135/95 lbs 10 Front Squats, 135/95 lbs 5 Jerks, 135/95 lbs 20 Pull-ups Rest 1:30 between each round. Lv1: 95/65 Lv2: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class...
24 Apr SUNDAY, APRIL 24TH
A. Every 90 sec x 5 sets 3 High hang squat clean (~60% max) B. Every 2 min x 5 sets(~70-80% of max) 2 Hang squat clean C. EMOM x 5 (find a max) 1 Hang Squat Clean D. Every 2 min x 5 sets 3 Front Squat at 80-85% of max REQUIRED by...
31 Mar THURSDAY, APRIL 1ST
A: Every 2 min x 4 sets 3 Position Hang Power Clean @ light, >50% (1 high hang + 1 above knee + 1 below knee) B: Every 2 min x 5 sets Halting Power Clean + Power Clean @ 65-75% C: Work up to 75% of 1 RM Deadlift then, Every 2 min x 5...
30 Mar WEDNESDAY, MARCH 31ST
STRENGTH: Every 2.5 min x 4 sets 8 Strict Press @ 60-65% WOD: For time 10-8-6-4-2-4-6-8-10 Toes-to-Bar 35-30-25-20-15-20-25-30-35 Double Unders REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12 PM PEEK into the WEEK...