We are super stoked to be hosting an OUTWOD event on the West Coast and to have such a strong community behind the event. Check Out our FB event page and also OUTWOD's website for more information about past events. Click here for the Facebook event...
We are super stoked to be hosting an OUTWOD event on the West Coast and to have such a strong community behind the event. Check Out our FB event page and also OUTWOD's website for more information about past events. Click here for the Facebook event...
We are super stoked to be hosting an OUTWOD event on the West Coast and to have such a strong community behind the event. Check Out our FB event page and also OUTWOD's website for more information about past events. FaceBook event page: https://www.facebook.com/events/867891583272084/ Also the website so...
We are super stoked to be hosting an OUTWOD event on the West Coast and to have such a strong community behind the event. Check Out our FB event page and also OUTWOD's website for more information about past events. FaceBook event page: https://www.facebook.com/events/867891583272084/ Also the website so...
STRENGTH: Wendler Wk 1, cycle 2 Back Squat % based on 90% of 1 RM 65% x5 75% x5 85% xMR add 10# to the numbers from 3/30/15 WOD: For time 30-25-20-15-10 WB 10-15-20-25-30 KBS Lv1: 14/10, 25/15 Lv2: 20/14 @ 9ft, 35/25 Lv3: 20/14 @ 10ft, 53/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/27"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
(repeat from 11/22/14) SKILL: Max Handstand walk distance Lv1 Max HS hold on wall Lv2 Max free HS hold WOD: Teams of 2 80 Air Squats 10 wheelbarrow walks 60 Pull-ups 8 wheelbarrow walks 40 T2B 6 Wheelbarrow walks 20 Burpees 400 m team run *share work as desired, everyone has to do at least 1 rep...
Strength: Deload Week Deficit Deadlift 40% x5 50% x5 60% x5 (% based on 90% of 1RM DL) -start with standing on 45# plates and go to smaller plates from there, must be able to maintain spine pos. WOD: “Tabata These” 20 sec on/ 10 sec off Burpees- 8 rds rest 1...
Strength: Work up to a heavy 3 rep squat clean (~75% of 1 RM) then, Every 2 min for 5 rounds 3 Squat Cleans WOD: For time: Complete the following- you can break up work any way as desired (20 min cap) 200 DU/ 400 singles 80 Cal row 50 Front Squats Lv1:...
WOD: 10 min AMRAP- Muscle Ups Lv1: AMRAP 5 Push-ups 3 Neg- Pull-ups Lv2: AMRAP 3 Ring Dips 3 C2B pull-ups STRENGTH: Deload Week Floor Press 40% x5 50% x5 60% x5 (% based on 90% of 1rm Bench Press) Super Set w/ 3 x 15 bent over barbell rows [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/23"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
STRENGTH: 8 min EMOM 1 SN high pull + 1 Hang Power SN+ 1 Hang Squat SN *start at a moderate weight and add weight as desired* WOD: 3 min AMRAP 3 Power Snatches (95, 65) 6 Box Jumps 9 Air Squats rest 3 mins 6 min AMRAP 3 Power...