Potrero Hill, South Park - CrossFitV-Day Bonanza (AMRAP - Reps) For time, or reps completed if capped. 4 min cap to complete: 2 rounds 7 Snatch 95/65 30 Double Unders 7 Bar facing burpee If completed in 4 min, add another 4 min to time...
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsWOD (5 Rounds for reps)90 sec stations for max reps- 5 rounds -Bike calories -Back squat @ 50% of 1 rep max There is no scheduled rest between rounds. Score = total reps of...
Potrero Hill, South Park - CrossFitPullover (Practice progressions- 8-10 min)Pull-ups (Strict, AHAP 7-7-7-7-7-7 rest 2-3 min between sets )Plank hold (Accumulate 3 min hold)Week PreviewThurs- Back squat/ bike Fri- Snatch/ DU/ Burpee Sat- Partner WOD - monostructrual Sun- bench press...
Potrero Hill, South Park - CrossFitDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click...
Potrero Hill, South Park - CrossFitWOD (Time) WOD: For time 1 mile run 25 HSPU 50 V-ups 800m run 20 HSPU 40 V-ups 400m run 15 HSPU 30 V-upsWOD: Scaled Option (Time) For time 1200m run 18 HSPU 36 V-ups 600m run 15 HSPU 30...
Potrero Hill - CrossFitWOD (6 Rounds for reps) WOD: 30 sec on/ off- 6 rounds Bar Muscle Ups for reps rest Overhead Squat for reps rest Lv1: 65/45 Lv2: 75/55 Lv3: 95/65Week PreviewMon- HSPU/ v-up/ run Tues- benchmark bb wod...
South Park - Olympic LiftingClean + Front Squat + Jerk (1 clean + (2) Front Squats + 1 Jerk Every 90 sec x 10 sets 60-75%)Front Squat (5 x 3 @ 80%)Seated DB Press (3 x 10, pick load)Plank hold (3 x 60 sec )...
Potrero Hill, South Park - CrossFitWOD (2 Rounds for time)Every 3 min for 10 sets: Row 250/200m Post slowest and fastest times.FinisherPullover practice -hanging knee raises -peak pull in tuck -low barWeek PreviewSun- OHS/ Bar MU Mon- HSPU/ Run/ V-ups...
Potrero Hill, South Park - CrossFitPistols (3 x 5/5)WOD (Time)For Time: 10-9-8-7-6-5-4-3-2-1 Clapping Push-ups 2-4-6-8-10-12-14-16-18-20 Jumping Lunges Rx+ with a 14/10# weight vestWeek PreviewSat- Row Sun- OHS/ Bar MU Mon- HSPU/ Run/ V-ups...
Potrero Hill, South Park - CrossFitPistols (3 x 5/5)WOD (Time)For Time: 10-9-8-7-6-5-4-3-2-1 Clapping Push-ups 2-4-6-8-10-12-14-16-18-20 Jumping Lunges Rx+ with a 14/10# weight vestWeek PreviewSat- Row Sun- OHS/ Bar MU Mon- HSPU/ Run/ V-ups...