Potrero Hill, South Park - WOD LiteTurkish Get Up (3 x 1 per side)WOD (AMRAP - Rounds and Reps)14 min AMRAP 14 Single ArmKB Push Jerks 14 KB Box Step-ups, select height 14 KBS Lv1: 35/25 Lv2: 53/35 Lv3: 62/44For the step ups: -Pick a box height that upper leg is about...
Potrero Hill, South Park - CrossFitWOD (Time)10-9-8-7-6-5-4-3-2-1 Power Snatch 1 round of “Cindy” after each set (10x total) “Cindy” = 5 Pull-ups 10 Push-up 15 Air Squats Lv1: 65/45 Lv2: 95/65 Lv3: 115/75Week PreviewSat- TGU/ KBs and box step-ups Sun- Row intervals...
Potrero Hill, South Park - CrossFitWOD (6 Rounds for reps) 45 sec on/ 15 sec off (rotation time) 6 rounds -(24 min) Bike for cal Side Swing Single Under for practice Shuttle Runs for reps, 20ft rest (1 min) 45 sec + 15 sec Score= total...
Potrero Hill, South Park - CrossFitIso Strength (AMRAP - Rounds and Reps)20 min AMRAP Chin-over-bar hold or Hollow hang hold, 30 sec Handstand hold, 30 sec Copenhagen Plank right, 30 sec Copenhagen Plank left, 30 sec Wall Sit hold, pick load, 30 secWeek PreviewThurs- Bike/ jump rope/ shuttle runs Fri- Snatch...
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...