15 Mar CrossFit – Sat, Mar 15
Potrero Hill, South Park - CrossFitWOD (Time) For time: 20 Straight Leg Toes-to-bar 20 Ring Push-up 20 Toes-to-bar 30 Push-ups 20 Knees-to-elbows 40 BurpeesScaled Option (Time) 2 rounds for time ...
WOD Blog
All in.
14 Mar CrossFit – Fri, Mar 14
Potrero Hill, South Park - CrossFitCrossFit Games Open 25.3 RX'd: (Ages 16-54) (Time)For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap:...
13 Mar CrossFit – Thu, Mar 13
Potrero Hill, South Park - CrossFitWOD (7 Rounds for time)7 Rounds, each for time 20/15 cal Bike 200 m Run 30 Double Unders 1 min restWeek PreviewFriday- 25.3 Final Open WOD and Party at...
12 Mar CrossFit – Wed, Mar 12
Potrero Hill, South Park - CrossFitA.: Clean and Jerk (3 reps EMOM for 5 sets @ 40-50% Touch and Go)2 min restB: Clean and Jerk (2 reps EMOM for 5 sets 60-70% Touch and...
11 Mar CrossFit – Tue, Mar 11
Potrero Hill, South Park - CrossFitRing Muscle Up SkillRing MU drills 15 min -Ring supports/ ring drops -Transitions -SwingsWOD (AMRAP - Rounds and Reps)12 min AMRAP 3 Ring Muscle Ups 6 Pistol Squats 9 Box jump...
10 Mar CrossFit – Mon, Mar 10
Potrero Hill, South Park - CrossFitSnatch Balance + OHS (Every 90 sec x 6 sets @ light. Drilling speed under the bar)WOD (5 Rounds for reps) 2 min on/ 1 min...
09 Mar Olympic Lifting – Sun, Mar 9
South Park - Olympic LiftingSplit Jerk Balance (5x3 PVC or empty bar)Split Jerk (1 rep every 90 sec for 8 sets @60-75%)Seated DB Press (3 x 10, pick load)Plank hold (3 x...
09 Mar CrossFit – Sun, Mar 9
Potrero Hill - CrossFitFreestanding Handstand Push-up (Skill/ Practice: -Headstand -Handstand (wall facing) -Free HS -Wall facing HSPU -Free HSPU)WOD (Time)3 rounds for time: 25 GHD sit-ups 50ft Handstand WalkScaled (Time)3 rounds for time 25 V-ups or Sit-ups 30 Shoulder...
08 Mar CrossFit – Sat, Mar 8
Potrero Hill, South Park - CrossFitWOD (Time)5 Rounds for Time 10 Deadlifts 400m Run Lv1: 135/95 Lv2: 185/125 Lv3: 225/155Week PreviewSun- Abs/ Handstands Mon- OHS/ Row Tues- RMU/ Box jump/ Pistol Wed- Clean and Jerk Thurs- Monostructural intervals/ mobility...
07 Mar WOD Lite – Fri, Mar 7
AnnouncementsNew Open Gym HoursMondays & Tuesdays 3pm at CFPHSouth Park - WOD LiteWOD (Time) 5 rounds for time 15 Double DB Deadlifts, pick load (sumo style is OK) 400m run...