Labor Day Schedule: 9:30 and 10:30am class only! WOD: “Zeus” 3 rounds for time of: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High Pulls, 75/55 lbs 30 Box Jumps, 20 in 30 Push Press, 75/55 lbs 30 Row Calories 30 Push-ups 10 Back Squats, 1x bodyweight Scaled: 20 reps of everything To ensure safety and...
Strength A: Every 30 sec 1 Jerk x 10 From rack Strength B: Every 3 min Front Squat 3 x 10 @ 65% L3: from floor WOD: 6 rds for time 3 Muscle-ups 12 Goblet Squats Lv1: 25/15 Lv2: 44/25 Lv3: 53/35 To ensure safety and respect of other athletes and coaches, we are enforcing a new late policy. If...
9:30 and 10:30am Regular CrossFit Strength: Every 3 min for 4 sets 6 Deadlifts WOD: 1 min stations 5x DB/KB Snatch Box Jumps (30/24) Toes-2-Bar 1 min rest 8:30 am Lite N Tite From 0:00-3:00, perform 3 rounds of: 3 pull-ups/jump PU 6 push-ups/knee PU 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups/jump PU 8 push-ups knee PU 12 squats From 6:00-9:00,...
Strength: Alternating EMOM- 6 rds 3 Strict Pull-ups AHAP 3 Push Press @ 80% WOD: 3rds 50 Unbroken Double Unders 25 Unbroken KBS *unbroken = if you stop in the middle of the set, you need to start back over at 1 Lv1: 100 unbroken SU or 25 DU, 35/25 Lv2: 50 Regular DU, 53/35 Lv3:...
Warm: -400 m run -Tabata Air Bike -Banded ankle anterior Strength: Every 2 min for 10 5 OHS (rack WOD: Partner WOD 30 Squat Snatch 3k Row Share work Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 To ensure safety and respect of other athletes and coaches, we are enforcing a new late policy. If arriving 10 min late or more, you...
Strength/Skill: EMOM 5 3-5 Strict HSPU -as hard as possible (no kipping!) then, Reverse Tabata (10s on/20s off- 8x) L sit- hold WOD: 400 m run Buy-in 5rds 5 Deficit HSPU 10 Weighted Pistols (53/35) 400 m run Cash-out To ensure safety and respect of other athletes and coaches, we are enforcing a new late policy....
Strength: Every 90 sec for 6 rds 2 Power Clean + 1 Jerk then, Every 90 sec for 6 rds 3 Clean Pulls WOD: 10 rds 5 Wall Balls 3 Chest to Bars 1 Squat Clean Lv1: 95/65 Lv2: 135/95 Lv3: 155/115 6pm Lite N Tite WOD: “½ Karen” then, 6 rounds 100m Farmer Carry db/kbs 9 DB Squat Cleans 6...
Strength: E3 min for 12 min 8,12,16,20 Back Squat 50-60% WOD: Power Snatch 9,7,5 Muscle Up 5,3,1 Lv1: 75/55 Lv2: 115/75 Lv3: 155/105 To ensure safety and respect of other athletes and coaches, we are enforcing a new late policy. If arriving 10 min late or more, you cannot take class. Thank you for your...
Strength: E3 min for 12 min 8,12,16,20 Back Squat 50-60% WOD: Power Snatch 9,7,5 Muscle Up 5,3,1 Lv1: 75/55 Lv2: 115/75 Lv3: 155/105 To ensure safety and respect of other athletes and coaches, we are enforcing a new late policy. If arriving 10 min late or more, you cannot take class. Thank you for your...
Good Luck to Team Potrero Hill Bandits (Marciano, Danielle and Lauren) who are competing at Moxie Madness this weekend in Lodi! Strength A: 5 min to build Then E2 min x4 8 Strict Press 65-70% WOD: 4rds 5 DB Burpees 20 OH Walking Lunge w/MB 400m MB Carry To ensure safety and respect of...