Potrero Hill, South Park - CrossFitCrossFit Games Open 25.3 RX'd: (Ages 16-54) (Time)For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch M: 225-lb (102-kg) deadlift, 135-lb...
Potrero Hill, South Park - CrossFitWOD (7 Rounds for time)7 Rounds, each for time 20/15 cal Bike 200 m Run 30 Double Unders 1 min restWeek PreviewFriday- 25.3 Final Open WOD and Party at Friday Night Lights, 4-7pm Sat- TBD...
Potrero Hill, South Park - CrossFitA.: Clean and Jerk (3 reps EMOM for 5 sets @ 40-50% Touch and Go)2 min restB: Clean and Jerk (2 reps EMOM for 5 sets 60-70% Touch and Go)2 min restC.: Clean and Jerk (1 rep EMOM for 5 sets @70-85% )Week PreviewThurs- Monostructural intervals/...
Potrero Hill, South Park - CrossFitRing Muscle Up SkillRing MU drills 15 min -Ring supports/ ring drops -Transitions -SwingsWOD (AMRAP - Rounds and Reps)12 min AMRAP 3 Ring Muscle Ups 6 Pistol Squats 9 Box jump overs (24/20")Week PreviewWed- Clean and Jerk Thurs- Monostructural intervals/ mobility Fri- CF Open 25.3 (Last one- Party...
Potrero Hill, South Park - CrossFitSnatch Balance + OHS (Every 90 sec x 6 sets @ light. Drilling speed under the bar)WOD (5 Rounds for reps) 2 min on/ 1 min off- 5x Row 20/15 cal OHS for reps in remaining time Lv1: 65/45 Lv2: 85/60 ...
Potrero Hill - CrossFitFreestanding Handstand Push-up (Skill/ Practice: -Headstand -Handstand (wall facing) -Free HS -Wall facing HSPU -Free HSPU)WOD (Time)3 rounds for time: 25 GHD sit-ups 50ft Handstand WalkScaled (Time)3 rounds for time 25 V-ups or Sit-ups 30 Shoulder tapsWeek PreviewMon- OHS/ Row Tues- RMU/ Box jump/ Pistol Wed- Clean and Jerk Thurs- Monostructural intervals/ mobility...
South Park - Olympic LiftingSplit Jerk Balance (5x3 PVC or empty bar)Split Jerk (1 rep every 90 sec for 8 sets @60-75%)Seated DB Press (3 x 10, pick load)Plank hold (3 x 60 sec)...
Potrero Hill, South Park - CrossFitWOD (Time)5 Rounds for Time 10 Deadlifts 400m Run Lv1: 135/95 Lv2: 185/125 Lv3: 225/155Week PreviewSun- Abs/ Handstands Mon- OHS/ Row Tues- RMU/ Box jump/ Pistol Wed- Clean and Jerk Thurs- Monostructural intervals/ mobility...
Potrero Hill, South Park - CrossFitCrossFit Games Open 25.2 (22.3 Repeat) Rx'd: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg), then...
AnnouncementsNew Open Gym HoursMondays & Tuesdays 3pm at CFPHSouth Park - WOD LiteWOD (Time) 5 rounds for time 15 Double DB Deadlifts, pick load (sumo style is OK) 400m run...