Skill Sprint Intervals 4 X 400m Run 2 min to complete each 400m run. 4 X 200m Run 1 min to complete each 200m run. WOD 5 Rounds for time: 10 Ring Rows 10 Single Arm OHS @ 53/35# 10 Box step ups with KB @ 53/35# (10 total steps) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/01"]WOD LOGGING[/standout-css3-button] Don't have a...
STR Pause Front Squat 10 min EMOM must complete 2 heavy pause front squats (70% of your 1 RM) Partner WOD For Time: Partner 800m run 60 Sit Ups 50 Russian KBS @ 53/35# 40 SDHP w/KB @ 53/35# 30 PP @ 95/65# 20 Burpees 30 PP @ 95/65# 40 SDHP w/KB @ 53/35# 50 Sumo...
Reminder, ONLY 10AM & 11AAM Class Today Crossfit Games 2011 Open WOD 11.6 Complete as many reps as possible in 7 minutes following the rep scheme below: 100/65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100/65 pound Thruster, 9 reps 9...
Reminder, Only 10AM Class Today "De Haro Turkey Hustle" If you just asked "What does that mean?" Don't. It will be much better for your psyche to show up without reading any further. Or, if you'd like to learn more about why you'll be entitled...
STR Split Jerk 10 min time cap to FIND YOUR 1RM! WOD 3 Rounds For Time (8 min time cap) 15 Burpee Box Jump Overs @ 24/20" 15 Power Cleans @ 115/75# Finisher For Time (3 min time cap): 100 Double Unders (No Modifications!) Post time if you finish in the time cap, and...
Skill 2000M Row for time WOD 5 Rounds for time: 10 Pendlay Rows @ 75/55# 400m plate carry @ 45/25# 20 Jumping Squats [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/26"]WOD LOGGING[/standout-css3-button] 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....
STR 3-3-3-3-3-AMR(eps)AP DL ***Work up to heaviest weight, then on last set go max reps at that weight. WOD 7 min AMRAP 5 Muscle Ups (Modification Burpee Chest to Bar Pull ups) 100m Run Rest 2 min 5 min AMRAP 5 HSPU 5 Deadlifts @ 225/155# **100m run is going down the corner of 15th and...
WOD 2 min stations for max reps 1 min rest between each station a) Sled or prowler push 30 ft (no added weight) b) Bar Muscle Ups (sub Burpee Chest to Bar pull-ups, or burpee pull-ups) c) Row for Calories d) Kettlebell One Arm Snatches @ 55/35# e) Handstand Push-ups [standout-css3-button...
DRESS CODE FOR SATURDAY WOD: If you have a CFPH Tee, throw it on today! Please try to avoid wearing another CrossFit affiliate's logo tee & try to avoid anything too busy (stripes, patterns, neon). If you come to class today, YOU WILL BE...
STR Start at 50# below 1RM, then: 10+ min EMOM 1 Power Clean Add 5 lbs each set. If you accomplish your 1RM at 10 Min, continue EMOM until failure. WOD (Use 65% of weight of max weight established in the STR portion) 5 rounds for time: 5 DL 5 Power Cleans 5 Push...