11 Aug CrossFit – Sun, Aug 11
Potrero Hill - CrossFitWOD (Time) 3 rounds for time: 500m row 21 Ring Dips or HR push ups 12 Overhead Squats Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 16 min cap WOD Goals: Row in 2 min or less (scale to 400m) Dips in less...
10 Aug CrossFit Lite – Sat, Aug 10
Potrero Hill, South Park - CrossFit LiteWOD (3 Rounds for reps) A) 8 min AMRAP Bike 15/10 Cal Dbl DB Power cleans, 50/35 2 min rest B) 8 min AMRAP Ski 15/10 cal DBl DB OH lunges, max reps 2 min rest C) 8 min...
10 Aug CrossFit – Sat, Aug 10
Potrero Hill, South Park - CrossFitPartner WOD (3 Rounds for reps) A) 8 min AMRAP Bike 15/10 Cal Power Cleans 135/95, max reps 2 min rest B) 8 min AMRAP Ski 15/10 cal DBl DB OH lunges, max reps 2 min rest C) 8 min...
09 Aug CrossFit – Fri, Aug 9
Potrero Hill, South Park - CrossFitFilthy Fifty (Time)For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ballWeek PreviewSat-...
07 Aug CrossFit – Wed, Aug 7
Potrero Hill, South Park - CrossFitTurkish Get Up (6x1 (each arm) Building to a heavy 1 rep )Crossover Annie (Time)50-40-30-20-10 Single Under Crossover Abmat Sit-ups16 min capWeek PreviewThurs- Heavy snatch Fri- Long benchmark chipper (light) Sat- 3 couplets, partner WOD Sun- Row/ Dips/ OHS...
07 Aug CrossFit – Wed, Aug 7
Potrero Hill, South Park - CrossFitTurkish Get Up (6x1 (each arm) Building to a heavy 1 rep )Crossover Annie (Time)50-40-30-20-10 Single Under Crossover Abmat Sit-ups16 min capWeek PreviewThurs- Heavy snatch Fri- Long benchmark chipper (light) Sat- 3 couplets, partner WOD Sun- Row/ Dips/ OHS...
06 Aug CrossFit – Tue, Aug 6
Potrero Hill, South Park - CrossFitWOD (20 Rounds for weight) Death by Thruster EMOM 20 2, 4, 6, 8, 10 after 5 rounds (5 mins), increase 10# and start back at 2 reps Starting weights Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 If completed reps 2-10...
05 Aug CrossFit – Mon, Aug 5
Potrero Hill, South Park - CrossFitCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsWeek PreviewTues- Heavy thruster...
04 Aug CrossFit – Sun, Aug 4
Potrero Hill, South Park - CrossFitWOD (Time)3 rounds for time: 100 Double Unders 21 Deadlifts Lv1: 135/85 Lv2: 185/125 Lv3: 225/155Week PreviewMon- Bodyweight benchmark Tues- Heavy thruster...
03 Aug CrossFit – Sat, Aug 3
Potrero Hill, South Park - CrossFitRing Muscle Up Drills-Ring drops/ ring supports -Transitions/ low ring rows -SwingsRx (AMRAP - Reps)7 min AMrep Burpee Ring Muscle UpScaled (AMRAP - Reps)7 min AMrep Burpee Pull-upsHollow Hold (Time)accumulate 2 minWeek PreviewSun- Deadlifts/ DUs Mon- Bodyweight Benchmark...