Potrero Hill - CrossFit260719 (Time) - RX - For time with a partner: 8 total rounds: 500-m row - Partners alternate efforts. Once the 8 rounds are complete, perform: 100 back squats (105/155 lb) - One person works at a time. - INTERMEDIATE - For time with a partner: 8 total rounds: 500-m row - Partners...
Potrero Hill - CrossFitPressing Annie (Time) - RX - 50-40-30-20-10 reps for time: Double-unders Sit-ups - Perform 5 shoulder presses after each round at 80% of 1-rep max. - INTERMEDIATE - For time: 25-20-15-10-5 Double-unders or attempts 50-40-30-20-10 Sit-ups - Perform 5 shoulder presses after each round at 80% of 1-rep max. - BEGINNER - For...
South Park, Potrero Hill - CrossFitPower Clean (Weightlifting Variable Reps & Sets) - RX - For load: Power clean 3-3-2-2-1-1-1-1 - INTERMEDIATE - Same as Rx'd - BEGINNER - Power clean 3-3-3-3-3-3-3 - MASTERS 55+ - Same as Rx'dSkill Work (Checkmark)Post-workout finisher On a 5:00 clock for distance with a partner: KB farmers carry...
South Park, Potrero Hill - CrossFit260716 (AMRAP - Rounds & Reps) - RX - AMRAP 14: Handstand walk (50 ft) 10 knees-to-elbows 10 KB swings (53/70 lb) Handstand walk (50 ft) 20 knees-to-elbows 20 KB swings - INTERMEDIATE - AMRAP 14: Handstand walk, 5 attempts to get 50 ft 5 knees-to-elbows 10 KB swings (35/53 lb) Handstand...
South Park, Potrero Hill - CrossFit260715 (Time) - RX - 21-15-9 reps for time of: Cal row Thrusters (65/95 lb) - INTERMEDIATE - 21-15-9 reps for time of: Cal row Thrusters (55/75 lb) - BEGINNER - 15-10-5 reps for time of: Cal row Thrusters (35/45 lb) - MASTERS 55+ - 21-15-9 reps for time of: Cal...
South Park, Potrero Hill - CrossFitJack's Triangle (AMRAP - Reps) - RX - For total reps: AMRAP 2: Max-reps deadlifts (155/225 lb) AMRAP 19: 4 strict pull-ups 11 box jumps (24/30 in) 13 hand-release push-ups 23-cal bike AMRAP 2: Max-reps deadlifts (155/225 lb) - No rest between AMRAPs. - INTERMEDIATE - For total reps: AMRAP 2: Max-reps deadlifts (135/185...
South Park, Potrero Hill - CrossFit260713 (Time) - RX - 3 rounds for time: 20 DB box step-ups (35/50 lb) (20/20 in) 400-m run - Use two dumbbells. - Wear a weight vest (14/20 lb). - INTERMEDIATE - 3 rounds for time: 20 DB box step-ups (20/35 lb) (20/20 in) 400-m run - Use...
South Park - Gymnastics - All LevelsShape Work (Checkmark) 3x7 Ring Swings with Towel 3x 10-15 Bench Arch Ups + Hold 3x 15-30s Hold HollowTransition Drills 5x5 Banded MU TransitionHorizontal Push/Pull Triplet (Checkmark) 3x3 Horizontal Row (Tempo Negatives) - 3-5s Hold into 5-10s Negative 3x8...
South Park, Potrero Hill - CrossFitWarm Up (Checkmark) CrossFit warm-up with biking | 12:00 1 set: :30 Echo bike, easy :30 Echo bike, moderate 1 set: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups 1 set: :30 Echo...
South Park - HYROX 90 minsWOD (Time)For Time 2 Rounds 10 Burpee Broad Jump 20 Wall Ball 20/14 400m Run 2 Rounds 10 KB Deadlift 70/53 20 Goblet Squats 70/53 400m Run 2 Rounds 20 Sandbag Walking Lunges 70/50 20 Russian KB Swings 70/53 400m Run Lv 3: 20/14; 70/53; 70/50 Lv 2: 14/10; 53/35; 50/35 Lv 1: 10/8; 35/26;...