Have you signed up for your dunk for the Paleo Challenge yet? First dunk is Feb 14th. Hurry, spots are filling up! Sign-up here 3 Partner WODs: A) 6 min Row for Max Calories -One urg per partner B) 4 Min for Max reps Double Unders* and pull-up...
2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Strength: Push Jerk 5x1 @ 85% of 1RM WOD: 4 rds for time 1 Rope Climb 12 S2O @ 145/105# Run 400 Rest 1 min *sub 4 Rope Walk from floor to standing (total), or 12 rope/towel K2E Heads Up!! We have...
2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Strength: Snatch Work. EMOM for 10 min, complete the following for quality. Increase weight 5-10# each minute. Adv: 1 Squat Snatch Beg: 1 Power Snatch + 1 OHS WOD: CrossFit Games Open 12.2 10 min AMRAP: 30 Snatch @...
Paleo Challenge is Back! To join in on the challenge, you will need to get a hydrostatic body composition test. AKA get "dunked". This is the gold standard of measuring body fat and lean body mass. Register online with Fitness Wave here 1st dunk: Feb...
2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Strength: Clean 10 min to find a heavy 1 rep Squat Clean WOD 1: 7 min AMRAP 7 Ring Dips 7 Squat Cleans @ 135/95 or 55% of 1RM 5 min rest WOD 2: 7 min AMRAP 7 Push ups 7 MedBall...
2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Skill: Rowing Pause Drills at the cadence your coach will give you by voice. Spend 2 min at each position: 1) Drive Finish (no straps on feet) 2) Arms Extended (no straps) 3) Body Over (no straps) WOD: For time: Row 1K Rest...
2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Skill: Spend 20 min working on A, B or both: A) Kipping/Butterfly Pull-Up technique B) Kipping/Strict HSPU Note: There is a significant amount of strength required to perform all the movements in the skill portion for today. ...
Strength: Push Press Warm up to 75-80% of 1RM then perform 5 reps every 2 min for 10 min WOD: For time 2 min plank hold (on elbows) 60 Grasshoppers 50 Goblet Squats @ 35/25# 40 Grasshoppers 30 Goblet Squats 20 Grasshoppers 10 Goblet Squats 2 min plank hold (on elbows) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/feb/02"]WOD LOGGING[/standout-css3-button] Don't have a...
Skill: Sprints Run 800m 3x for best average Rest 2 min in between each run *Score will be the average time of all three runs. WOD: Tabata Box Toe Tappers Push ups Jumping Lunges *No rest in between movements [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/feb/01"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
Strength: Barbell Clean Complex 20 min to work up to a heavy set Advanced = Clean Deadlift + Hang Power Clean + Front Squat + Squat Clean Beginner = Clean Deadlift + Hang Power Clean + Front Squat WOD: 4 Rounds for reps 3 minute AMRAP, 1 minute rest* 5 Power...