A. Alternating every minute, on the minute, for 20 minutes: 10 Thrusters 95/65 10 T2B Level 2: 75/55 Level 1: 65/45 5 Minute cool down on bike or 400M Walk Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...
A. Take 20 minutes to complete: Deadlift 5 X 5 *First set should start at or above 70% of 1 RM. Be sure to rest 2-3 minutes between sets. B. For time: 21-15-9 Deadlift 225/155 Pull-Ups * 7 minute cap Level 2: 205/145 Level 1: 185/135 Lite N' Tite Alternate every minute, on the minute,...
A. Complete 3 sets of a 3 min AMRAP with a 1 min rest between sets of: 12 Alternating Db Snatch 50/35 9 Air Squats 6 Box Jumps 30/24 *Pick up where you left off Rest 5 minutes then, B. 15 minutes to find a 1 Rep Max Squat Snatch Log your scores on...
A. 20 mintes to complete: 5 X 5 Bench Press B. Complete as many rounds as possible in 12 minutes of: 12 V-ups 18 OH Walking Lunges w/ Plate 45/25 2 Rope Climbs Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
CrossFit A. Every 90 seconds for 6 sets, 1 Hang Power Clean + 1 Below Knee Hang Power Clean + 1 Power Clean B. In teams of 2, for time: Buy In, Relay 600M Farmer Carry 70/53 Then, 75 Cal Row 50 Power Cleans 135/95 50 Box Jumps 24/20 50 Power Clean 135/95 75...
A. 15 Minutes To find a Heavy 3 Rep OHS *Rest as needed B. Complete as many rounds as possible in 16 minutes of: 400M Run 80’ Front Rack Kb Carry 53/35 15 OHS 95/65 Rest 4 Minutes Then, C. Every minute, on the minute, for 6 minutes: 10 Thrusters 95/65 10 T2B Level 1: 65/45 Level 2: 75/55 Log your...
STRENGTH: 1 Rep Max Deadlift *30 Min WARM-UP: -600M Run -8-12 Bulgarian Split Squats -8-12 Back Extensions -8-12 Bent Over Row -8-12 Bird Pickers -8-12 Eccentric Banded Deadlifts w/Bar (3 Sec) -20 Dead Bugs WOD: 50 Burpees For Time Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...
SKILL: Bar Muscle-Up Skill Work WOD: Every 6 Min For 30 Min (5 Sets) of: 40/32 Cal Row 75 DU/125 Singles/90 Sec Attempts 10 Bar MU/16 C2B *Record times for each of the sets. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
STRENGTH: 1 Rep Max Strict Press *15MIN Then, 6 MIN EMOM 1 Power Snatch + 1 Hang Snatch + 1 OHS WOD: 10 MIN AMRAP 3 HSPU 3 Snatches 95/65 6 HSPU 6 Snatches 9 HSPU 9 Snatches LV2: 75/55, Box HSPU LV1: 65/45, Push-Ups * Increase Reps By 3's. * Score as total reps. Lite N' Tite FOR TIME: 50/40 cal bike 40 DB...
WARM UP: 5-8 Min Bike/Row @ Moderate Effort 2 X 10- 15 Reps of The Following: -Leg Swings -Medball Cleans -Fire Hydrants (each side) -Alt Single Legs V-Ups -Banded Side Steps (each side) Then, 5 Min Banded Hip/Ankle Mobility Prep STRENGTH: 1 Rep Max Back Squat *25 Min Suggested Build: 30-50% X 8-10 Reps 60-70% X 4-6 Reps 70-85%...