Crossfit Potentia is holding a Memorial WOD for Officer Allen Jacobs

Saturday April 9th at 9am

SRCF HOCKEY RALLY

SATURDAY APRIL 2ND

$15, sign in with front desk, bring cash

Monday 3/28/16

As many reps as possible in 12 minutes of:

1 Rope Climb

1 Shuttle Sprint

1 Power Clean 155/105

 

Tuesday 3/29/16

3 Rounds for time of:

15 Calorie Row

12 Burpee Box Jumps 24/20

9 Front Squats 185/135

 

Wednesday 3/30/16

 

5 x 500 meter row

 

Thursday 3/31/16

3 Rounds for time of:

400 meter run

30 Sit-Ups

25 Foot Handstand Walk

20 Chest-to-Bar Pull-Ups

15 Push Press 135/95

 

Friday 4/1/16

Hang Power Snatch

1-1-1-1-1

then,

9-15-21 reps for time of:

Burpees

Hang Power Snatch 75/55

 

Saturday 4/2/16

For Time:

120 Double-Unders

10 Clean & Jerks 145/100

8 Ring Muscle-Ups

*Perform 3 times, rest 3 minutes between each.

**Score equals total time, rest included.

 

Sunday 4/3/16

5 Rounds for time of:

25 Wall Ball Shots 20/14

15 Toes-to-Bar

Easter Sunday is this week.

3PM will be the only class this Sunday!

NO 1130AM Competitor’s, 1PM, 2PM Mobility or Kids Crossfit classes!

Monday 3/21/16

1 High Pull + 1 Snatch (Power or Squat) + 2 Overhead Squats

then,

As many reps as possible in 8 minutes of:

10 Alternating DB or KB Power Snatch 50/35, 53/35

8 Push-Ups

6 Toes-to-Bar

 

Tuesday 3/22/16

2 rounds of:

As many reps as possible in 2 minutes of:

200 meter run

Max Hang Power Cleans 135/95

Rest 1 minute

As many reps as possible in 2 minutes of:

200 meter run

Max Wall Ball Shots 20/14

Rest 1 Minute

As many reps as possible in 2 minutes of:

200m run

Max Handstand Push-Ups

Rest 1 Minute

 

Wednesday 3/23/16

For Time:

15 Thrusters 95/65

30 Burpees

90 Double-Unders

30 Calorie Row

15 Thrusters 95/65

 

Thursday 3/24/16

For Time:

Run 400 meters

Rest 1 Minute

Run 800 meters

Rest 2 Minutes

Run 1200 meters

Rest 3 Minutes

Run 1600 meters

 

Friday 3/25/16

CrossFit Open Workout 16.5

 

Saturday 3/26/16

 

3 Rounds for Time of:

15 Pull-Ups

20 Box Jumps 24/20

25 Air Squats

400 meter run with plate 45/25

 

Sunday 3/27/16

Teams of 2

As many reps as possible in 20 minutes of:

20 Double-Unders

10 American KBS 70/53

10 Burpees