12 Jun CrossFit – Wed, Jun 12
Potrero Hill, South Park - CrossFitMidline Warm-up (8 Rounds for reps)Alternating Tabata for 4 rounds of each movement (20 sec on/ 10 sec off- 8 x) Hollow hold Arch holdExplosive Cycles...
WOD Blog
All in.
10 Jun CrossFit – Mon, Jun 10
Potrero Hill, South Park - CrossFitWOD (Time)3 rounds for time: 9/6 Cal Bike 9 Thrusters 100 Running Step Single Unders 9/6 Cal Bike 9 Power Snatch 100 Running Step Single Unders 9/6 Cal Bike 9 Power Clean 100 Running...
10 Jun CrossFit – Mon, Jun 10
Potrero Hill, South Park - CrossFitWOD (Time)3 rounds for time: 9/6 Cal Bike 9 Thrusters 100 Running Step Single Unders 9/6 Cal Bike 9 Power Snatch 100 Running Step Single Unders 9/6 Cal Bike 9 Power Clean 100 Running...
09 Jun Olympic Lifting – Sun, Jun 9
South Park - Olympic LiftingBack Squat (8x3 @ 85 %)Snatch (3x3 @ 75% 2x2 @ 80%)Heaving Snatch Balance + Overhead Squat (3x 1+1 @ 80%)...
09 Jun CrossFit – Sun, Jun 9
Potrero Hill - CrossFitHalting Snatch Pull + Hang Snatch (2 Halting SN pull + 1 hang snatch Every 2 min for 5 sets 2 sec pause at the knee in the...
08 Jun CrossFit – Sat, Jun 8
Potrero Hill, South Park - CrossFitRing Muscle Up SkillRing MU drills 15 min -Ring supports/ ring drops -Transitions -SwingsWOD (4 Rounds for reps)4 min AMRAP, 2 min rest- 4 cycles 3 Ring Muscle Up 10...
07 Jun CrossFit – Fri, Jun 7
Potrero Hill, South Park - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsFront Squat (5 x 10 Start at 60% and increase as desired 3-4 min rest between sets )Week...
14 Dec WEDNESDAY, DECEMBER 15TH
Strength: Every 2.5 min x 5 sets 3 Tempo back squats 5:0:5:0 @ 50-65% WOD: Buy-in: 75 sit-ups Then, 4 rounds 50 Double unders 25 Dbl DB Front Lunges Cash-out: 75 Sit-ups Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Scale sit-ups to 50...
13 Dec TUESDAY, DECEMBER 14TH
Skill: Bar Muscle Up drills WOD: 5 min AMRAP 9 DL 185/135 9 Pull-ups 2 min Rest 5 min AMRAP 6 DL 225/155 6 C2B pulll-ups 2 min rest 5 min AMRAP 3 DL 275/185 3 Bar Muscle-ups Lv1: 135,155,185/ 95,105,125 Lv2: 155,185,225/ 105,135,155 Lv3: 185,225,275/ 135,155,185 ...
12 Dec MONDAY, DECEMBER 13TH
SKILL: Kipping HSPU tips and tricks WOD: 5 rounds for time of: 60 Air Squats 30 Plank Up Downs (forearms to hands and back) 15 Handstand Push-ups 30 min time cap ...