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CrossFit South Park
WOD
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Free Trial Class FAQ
Schedule
Specialty Programs
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Coaches
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Blog
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DROP IN
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Folder: Specialty Programs
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CrossFit Saturday June 14 Perform a set every 2.5 min. No additional rest between movements. Shoulder Press (4 x 5) 5-5-5-5 @65%+ Push Press (4 x 3) 3-3-3-3 @ 75%+ Split Jerk (5 x 1) 5x1 @80%+
CrossFit Friday June 13 Jump rope skills & practice Annie (for time) 50-40-30-20-10 Double-unders Sit-ups
CrossFit Thursday June 12 “Pulse” Orlando Memorial WOD 6 rds with a partner 12 Synchronized burpees 16 Kettlebell Swings, 70/53 49 Wall Balls 400 run (together) Burpees and run are done together but the KBS and WB are shared with partn
CrossFit - Wed, Jun 11 Community Cup Workout 3 (Intermediate) In 20 minutes, establish: 1-rep-max front squat 1-rep-max hang power clean This WOD is the same for all the levels.
CrossFit Tuesday June 10 *for scaled and advanced versions click link in story COMMUNITY CUP WORKOUT 2 (INTERMEDIATE) (4 ROUNDS FOR REPS) Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of
CrossFit Monday June 9 2025 Community Cup Workout 1 (Intermediate/Advanced) (AMRAP - Rounds and Reps) As many rounds and reps as possible in 20 minutes of: 15 box jump-overs 10 dumbbell snatches 5 hand-release push-ups ♀ 35-lb (15-kg) dumbbel
OLYMPIC LIFTING Sunday June 8 3 POSITION SNATCH (1 SET EVERY 2 MIN FOR 10 SETS @ 75%) (hip, above knee, below knee) SNATCH BALANCE (5×5 @ 75%) OVERHEAD SQUAT (5×3 @ 80%) GHD SIT-UPS (3×10)
CrossFit - Fri, Jun 6 WOD (Time) 3 rounds for time 7 Dbl DB Devils Press Broad Jumps, 30 ft (15ft down and back) 7 Dbl DB Devils Press 14 Shuttle Runs, 15 ft Lv1: 20/10 Lv2: 25/15 Lv3: 35/25 Plate Pinch Hold (Time) Record weight in the notes Accumu
CrossFit - Thu, Jun 5 WOD (Time) For time: 1000 m Row 50 Back Squats (from rack) 500m Row Lv1: 135/95 Lv2: 185/125 Lv3: 225/155
CrossFit Wednesday June 4 Every 5 min for 5 sets: 400m run Bike/Row/ Ski for max Cals in remaining time. (pick one machine to use for all 5 rounds)
CrossFit - Tue, Jun 3 WOD (5 Rounds for reps) 3 min AMRAP/ 1 min Rest - 5x 4 Chest-to-bar Pull-ups 5 Hang Power Cleans 6 Push Press Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 1 round = 15 reps. Record total reps per round (5 scores total)


Location
361 Brannan St. San Francisco, CA 94107


Phone
(415) 869-8776


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

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