Potrero Hill, South Park - CrossFitMobility (Checkmark)Front rack focusSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsWOD (Time) 9-7-5-15-12-9 Front Squats Bar Facing burpees Lv1: 95/65 Lv2: 125/85 Lv3: 155/105Goal: 8-12 min 15 min capWeek PreviewWed- Wendler Strict Press + HSW/ DU Thurs- Snatch 1 rep Fri-...
Potrero Hill, South Park - CrossFitLazar Ðukić (Time)3 Rounds of: 30 calorie Row 10 Bar Muscle-Ups Rest 3 minutes Then, 3 Rounds of: 30 calorie Row 15 Strict Handstand Push-Ups Rest 3 minutes Finally, 3 rounds of: 10 Bar Muscle-Ups 15 Strict Handstand Push-Ups Time Cap: 99 minutes This workout is in honor of Lazar Ðukić, an...
South Park - Olympic LiftingSnatch + Overhead Squat (3 x 2 @ 75% 2 x 2 @ 80% 3 sec pause at the bottom of the squat)Clean + Front Squat + Jerk (3 x 2 @ 75% 2 x 2 @ 80%)Halting Clean Pull (3 x 2 @...
Potrero Hill - CrossFitWOD (5 Rounds for reps) 3 min AMRAP/ 1 min off- 5 cycles 10 RKBS 8 Goblet Squats 6 Toes-to-bar Lv1: 53/35 Lv2: 62/44 Lv3: 70/53 Restart AMRAP each cycle...
Potrero Hill, South Park - CrossFit1 Clean + 2 Jerks (EMOM 8 Work up to WOD weight)1 Clean (squat or power) + 2 jerks (power or split)Partner WOD (Time)For Time: 16 rounds (8 rounds each)- relay style 100m Run 5 Shoulder-to-overheads Lv1: 95/65 Lv2: 165/105 Lv3: 205/135Week PreviewSun- AMRAP repeats...
Potrero Hill, South Park - CrossFit LiteWOD (AMRAP - Rounds and Reps) 24 min AMRAP 10 Shuttle runs, 50ft 30 Single Arm DB Jerk (total) 20/15 Bike cal 30 Hand Release Push Up/ Box push-up Lv1: 25/15 Lv2: 35/20 Lv3: 50/35...
Potrero Hill, South Park - CrossFitChallenge of the MonthMax Height Box Jump (Distance)Max Height Box JumpWOD (AMRAP - Rounds and Reps)8 min AMRAP 8 Hang Power Snatch 12 Back Rack Lunges Lv1: 65/45 Lv2: 75/55 Lv3: 96/65Week PreviewSat- Partner WOD- heavy barbell Sun- AMRAP repeats w/ T2B...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for weight) EMOM 30 (5 rounds) -10-20 GHD Sit-ups -Mixed Filly OH/FR Carry, 100ft, pick load -Sled push, 100ft, pick load -Handstand Hold, 20- 30 sec -5-10 Parallette/ box shoot-thrus (no push-up/ dip) -Rest ()Week PreviewFri-Box jump...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for weight) EMOM 30 (5 rounds) -10-20 GHD Sit-ups -Mixed Filly OH/FR Carry, 100ft, pick load -Sled push, 100ft, pick load -Handstand Hold, 20- 30 sec -5-10 Parallette/ box shoot-thrus (no push-up/ dip) -Rest () () ()...
Potrero Hill, South Park - CrossFitWOD (5 Rounds for weight) EMOM 30 (5 rounds) -10-20 GHD Sit-ups -Mixed Filly OH/FR Carry, 100ft, pick load -Sled push, 100ft, pick load -Handstand Hold, 20- 30 sec -5-10 Parallette/ box shoot-thrus (no push-up/ dip) -Rest () () ()...