22 Sep Olympic Lifting – Sun, Sep 22
South Park - Olympic LiftingBlock Snatch (65% 4x3 (mid-thigh))Block Clean (65% 4x3 70% 3x3 (mid thigh))Block Snatch Pull (70% 4x4 75% 3x3 (mid-thigh))Overhead Squat (65% 2x3 70% 2x3 75% 2x3)...
WOD Blog
All in.
21 Sep WOD Lite – Sat, Sep 21
South Park - WOD LiteWOD (Time) For Time: Buy-in 100 ft HS Walk/ 200ft Bear Crawl Then: 5 rounds 20 Alternating DB Snatch 15 Box jumps, 24/20 Then, Cash-out: 3...
21 Sep CrossFit – Sat, Sep 21
Potrero Hill, South Park - CrossFitWOD (Time) For Time: Buy-in 100 ft HS Walk/ 200ft Bear Crawl Then: 5 rounds 20 Alternating DB Snatch 15 Box jumps, 24/20 Then, Cash-out: ...
20 Sep CrossFit – Fri, Sep 20
Potrero Hill, South Park - CrossFitPress Wendler Week 375% of 90% x 5 85% of 90% x 3 95% of 90% x Max reps All % based on 90% of 1RMBear Complex...
20 Sep CrossFit – Fri, Sep 20
Potrero Hill, South Park - CrossFitPress Wendler Week 375% of 90% x 5 85% of 90% x 3 95% of 90% x Max reps All % based on 90% of 1RMBear Complex...
19 Sep CrossFit – Thu, Sep 19
Potrero Hill, South Park - CrossFitSkill: Bar Muscle Up Drills (2x: 3-5 reps of each)-hip to bar -jumping MU, turnoversWOD (5 Rounds for reps) 3 min AMRAP/ 1 min off- 5x 3...
18 Sep CrossFit – Wed, Sep 18
Potrero Hill, South Park - CrossFitJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn...
16 Sep CrossFit – Mon, Sep 16
Potrero Hill, South Park - CrossFitWOD (Time) 1rd: 30 Push Jerks 15 Ring Dips 5 Rope Climbs 2rds: 20 Push Jerks 10 Ring Dips 2 Rope Climbs 3rds: 10 Push...
15 Sep Olympic Lifting – Sun, Sep 15
South Park - Olympic LiftingBlock Snatch (65% 4x3 70% 3x3 (above knee))Block Clean (65% 4x3 70% 3x3 (above knee))Block Snatch Pull (70% 4x4 75% 3x3 (above knee))Front Squat (60% 2x3 65% 2x3 70% 2x3)...
15 Sep CrossFit – Sun, Sep 15
Potrero Hill - CrossFitSquat Warm-up (Checkmark)2x: 10 Goblet squats 10 tempo RDLs 5/5 tempo cossack squatsBack Squat (6 x 3 First working set is around 75%. Increase from there if desired.)...