22 Jan WOD- Saturday, Jan 23
Gymnastics Movement Seminar with world-renown expert, Carl Paoli, at YOUR box Saturday, Jan 30. Get your muscle-up, handstand push-up, pistol goals started! Click here to register or for more info.
9am Lite N Tite
Benchmark WOD:
- “Helen”
3 rounds for time
400 m run
21 KBS 53/35
12 Pull-ups
WOD 2:
-
Tabata:
sit-ups- 8 rds
1 min rest
air squats-8 rds
1 min rest
air dyne (cal)- 8 rds
9:30 and 10:30 Regular CrossFit Class
Strength:
-
Every 2 min for 5 rounds
Clean + 3 Front Squats
WOD:
-
18 min Cap
5,4,3,2,1
Rope Climb
3 Clean & Jerk
Lv1: 115/75
Lv2: 145/105
Lv3: 165/125
*Share ropes
*Scale for rope climb =
25-20-15-10-5
Knees to elbows
Presenting Athlete of the Month for January: Pablo Bravo!
Check out Pablo’s Journey Here
Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jan23/”]WOD LOGGING[/standout-css3-button]
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