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WOD BLOG

Holiday Athlete’s Cup- Saturday, Dec 2

By Alexis "Young Hollywood" | In WOD | on December 1, 2017

Today is our 6th ANNUAL HOLIDAY ATHLETE’S CUP! Our favorite time of the year, you don’t want to miss it! This is an in-house, friendly competition for our members only. There is an Rx and Scaled division.

Arrive at 9am for WOD briefing and Warm-up. Heats will roll-out in this Order:

    Scaled Men
    Rx Men
    Scaled Women
    Rx Women

    End time of the event is TBD. If you can’t stay the whole time, come and do what you can, but you can’t be in the running for prizes!
    Bring food and stay hangout after for potluck beer and mimosas!

Check our Facebook event HERE for more details.

Sponsors by:

    Muscle Activation San Francisco- they will be here to demonstrate and administer therapy!
    http://www.muscleactivationsf.com/

    Kitava San Francisco- a paleo-friendly restaurant in the Mission
    www.kitava.com

    Territory Foods- they will be here for you to sample their latest prepared meals!
    www.territoryfoods.com

WOD A: December Challenge!

    1K Row for time

WOD B: “Pie Gainz”

    8 min -3 attempts only
    Find max weight of the following barbell complex:
    9 Deadlifts
    6 Hang Power Cleans
    3 Jerks

    *Bar is empty at the sound of the beep
    *Cannot let go of the bar during the complex- all must be touch and go.
    *Jerks can be any should-to-overhead style (push press, push jerk, split jerk)

WOD C: “Elf Labor”

    Rx, Men/Women
    14 min AMRAP
    21 Dumbbell Cleans 50/35
    14 Toes-2-Bar
    21 Dumbbell Front Squats 50/35
    14 C2B/Pull-ups
    21 Burpees to a plate
    14 Bar Muscle Ups/C2B pull-ups

    Scaled, Men/Women
    14 min AMRAP
    21 Dumbbell Cleans 35/25
    14 Knees-2-armpits
    21 Dumbbell Front Squats 35/25
    14 Jumping C2B pull-ups
    21 Burpees to a plate
    14 Pull-ups

Floater WOD:

    Surprise Obstacle Course!

Log your scores on Beyond the Whiteboard
Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.

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