01 Sep Olympic Lifting – Sun, Sep 1
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 @...
01 Sep CrossFit – Sun, Sep 1
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...
31 Aug CrossFit – Sat, Aug 31
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...
31 Aug CrossFit Lite – Sat, Aug 31
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...
30 Aug CrossFit – Fri, Aug 30
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...
29 Aug CrossFit – Thu, Aug 29
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...
29 Aug CrossFit – Thu, Aug 29
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 () () ()...
29 Aug CrossFit – Thu, Aug 29
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 () () ()...
28 Aug CrossFit – Wed, Aug 28
Potrero Hill, South Park - CrossFitStrict Ring Muscle Up (5 sets x 1-3 reps 2 min rest between sets Scale options: -transitions w/ toe spot or negatives )Scale to RMU transitionsWOD (Time)3 rounds for time 30 Double Unders 10 Chest-to-bar pull-ups 30 Crossovers 10 Chest-to-bar pull-upsWeek PreviewThurs- 30 min EMOM...
28 Aug CrossFit – Wed, Aug 28
Potrero Hill, South Park - CrossFitStrict Ring Muscle Up (5 sets x 1-3 reps 2 min rest between sets Scale options: -transitions w/ toe spot or negatives )Scale to RMU transitionsWOD (Time)3 rounds for time 30 Double Unders 10 Chest-to-bar pull-ups 30 Crossovers 10 Chest-to-bar pull-upsWeek PreviewThurs- 30 min EMOM...