0
Skip to Content
CrossFit South Park
WOD
Membership
Free Trial Class FAQ
Schedule
Specialty Programs
WOD Lite
Corporate Team Building
AcroSports Summer Camp
Coaches
TYR Gear
Blog
Free Trial
DROP IN
CrossFit South Park
WOD
Membership
Free Trial Class FAQ
Schedule
Specialty Programs
WOD Lite
Corporate Team Building
AcroSports Summer Camp
Coaches
TYR Gear
Blog
Free Trial
DROP IN
WOD
Membership
Free Trial Class FAQ
Schedule
Folder: Specialty Programs
Back
WOD Lite
Corporate Team Building
AcroSports Summer Camp
Coaches
TYR Gear
Blog
Free Trial
DROP IN
CrossFit Thurs July 31 4 min AMRAP, 1 min rest- 3 cycles 12 Air squats 10 Sumo Deadlift High Pulls 8 Hand Release Push-ups L1: 45/35 L2: 65/45 L3: 75/55 restart each AMRAP
CrossFit Wed July 30 Skill: handstands WOD: Echo bike sprints 10 rounds, each round for time Rx: 12/9 cal Scaled: 8/5 cal Go every 3 min
CrossFit Tues July 29 Rx/ L3: 5 rounds for time 7 Bar Muscle Ups 21 Goblet Walking Lunges, 50/35 Intermediate/ L2: 5 rounds for time 5 Jumping Bar Muscle Ups 21 Goblet Walking Lunges, 35/20 Beginner/ L1: 5 rounds for time 5 Banded strict pull-up
CrossFit Monday, July 28 Strength 10 min to find a 1-rep max Strict Shoulder Press (from ground) ⸻ WOD: 9 min AMRAP • 30 Double Unders • 3 Strict Shoulder Press* Scale to 15 DU or 30 Singles Loading Options: • Lv1: 45/35 &bul
CrossFit Sat July 26 A: Partner WOD (AMRAP - Rounds and Reps) 20 min clock… 3 rounds Offense/ Defense Defense: 500/400m row Offense: AMRAP 5 Renegade Rows (one push-up) 5 Double DB Hang Snatch (pick-up where you left off) Lv1: 20/10 Lv2: 25/
CrossFit Fri July 25 For time, partition as desired: 100 GHD Sit-ups/ Sit-ups 400m Walking Lunge 500 Running Single Unders
CrossFit Thurs July 24 Every 5 min x 5 sets 12 Deadlifts 9 Hang Power Cleans 6 Jerks 15/10 cal Bike Scaled: 9 Deadlifts 6 Hang Power Cleans 3 Jerks 12/7 Cal Bike aim to have 1.5-2 min rest Lv1: 95/65 Lv2: 135/85 Lv3: 155/105
CrossFit Wed July 23 Skill - handstand drills - bar muscle-up drills WOD 10 min Alternating EMOM Odd: 25ft Handstand walk, or 100ft double DB Overhead carry, pick load Even: 5 Bar Muscle-ups/ Jumping BMU or 10 Jumping Chest-to-bar pull-ups
CrossFit Tues 7/22 Hopper WOD
CrossFit Mon July 21 10 minutes to find max height box jump WOD For Time 21-15-9 Box Jumps, 24/20” Ring Dips DB Snatch, arm 1 DB Snatch, arm 2 Lv1: 25/15 Lv2: 35/25 Lv3: 50/35
Sunday July 20 Olympic Lifting w/ Coach Nadia. 9am and 10:30am.
WOD Lite Sat July 19 Tabata monostructural – 20 s on / 10 s off – 8x of each movement • Bike cal • rest 1 min • Ski cal / Tire sledhammers • rest 1 min • Shuttle runs • rest 1 min • Row cal &bul


Location
361 Brannan St. San Francisco, CA 94107


Phone
(415) 869-8776


E-mail
membership@crossfitsouthpark.com
coachingstaff@crossfitsouthpark.com

CrossFit Journal

Waiver