08 Sep CrossFit – Sun, Sep 8
Potrero Hill, South Park - CrossFitTempo Push Press (3-3-3-3 )Pause Push Jerk + Push Jerk (4 x [2 Pause Jerks + 1 Jerk])3 sec pause in the dip...
08 Sep Olympic Lifting – Sun, Sep 8
South Park - Olympic LiftingBTN Snatch Push Press + Snatch Balance + Overhead Squat (find a heavy set)Clean and Jerk (Find a heavy single No more than 3 attempts at the same weight)Front Squat (Find a heavy single)...
07 Sep CrossFit – Sat, Sep 7
Potrero Hill, South Park - CrossFitPistols (4 x 5 per leg for quality)WOD (Time) 27/21 Cal Row 100 ft DB Walking Lunges 21/15 Cal Row 50 ft DB Walking Lunges 15/9 Cal Row 25 ft DB Walking Lunges 12 min cap Lv1: 25/15 Lv2: 35/20 ...
07 Sep WOD Lite – Sat, Sep 7
South Park - WOD LitePistols (4 x 5 per leg for quality)WOD (Time) 27/21 Cal Row 100 ft Walking Lunges 21/15 Cal Row 50 ft Walking Lunges 15/9 Cal Row 25 ft Walking Lunges 12 min cap Lv1: 25/15 Lv2: 35/20 Lv3: 50/35...
05 Sep CrossFit – Thu, Sep 5
Potrero Hill, South Park - CrossFit3 Position Snatch (Every 90 sec x 6 sets Keeping it light, warming up positions)(hip, above knee, below knee)Snatch (20 min to find a heavy 1 rep -No more than 3 attempts at the SAME weight -any style snatch)Week PreviewFri- Run/...
04 Sep CrossFit – Wed, Sep 4
Potrero Hill, South Park - CrossFitWendler Press, Week 165% x 5 75% x 5 85% x Max reps All % based on 90% of 1 RMWOD (5 Rounds for reps) 90 sec on/ 1 min off- 5 rounds 50ft Handstand Walks/ 40 shoulder taps (pike on box) Max...
04 Sep CrossFit – Wed, Sep 4
Potrero Hill, South Park - CrossFitWendler Press, Week 165% x 5 75% x 5 85% x Max reps All % based on 90% of 1 RMWOD (5 Rounds for reps) 90 sec on/ 1 min off- 5 rounds 50ft Handstand Walks/ 40 shoulder taps (pike on box) Max...
03 Sep CrossFit – Tue, Sep 3
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-...
03 Sep CrossFit – Tue, Sep 3
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-...
02 Sep CrossFit – Mon, Sep 2
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...