Mobilize: Calves, hip flexors and IT bands WOD Row 800m Run 800 m Row 400 m Run 400 m Row 200 m Run 200 m Row 100 m Sprint 100 m **Stagger start times to keep rower availability** [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/21"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
“Fight Gone Bad” 3 rounds for reps, 1 min per station, of: Wall Balls @ 20#, 10 ft SDHP @ 75# BJ @ 20 in PP @ 75# Row for # of calories Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset...
STR Back Squat 3-3-3-3-3 at 85% of 1 RM Maintain the same weight for all 5 sets of 3 reps WOD 7 min AMR(eps)AP OH Barbell Lunges (step back or forward, no walking. Feet must step together between reps) 20 reps @ 95/55 20 reps @ 105/65 Max Reps @ 115/75 (each leg =...
STR a) Establish a 1RM weighted strict Chin-Up. (reverse grip pull-up). b) Then drop weight to 70% of 1RM and do 3 sets of 3 reps strict weighted Chin-Ups WOD Complete the following for time, with 12 minute time cap: 65 Ring Dips 3 burpee pull-up penalty for every...
Skill Headstands and Handstands, 10 min to: a) Work on the tripod position against the wall/ or free and practice raising legs up and down in a piked or tucked position. b) Practice kicking into a handstand against the wall, and try free standing a couple feet...
Go get 'em CFPH TEAM!!! If you want to go out and support, here's details: Deuces Wild Competition For the rest of us staying in SF, here's the Partner WOD 1 from the competition: Deuces Wild Partner WOD 1 A) 7 min AMR(eps)AP 30 Chest 2 Bar Pull-ups 40...
STR: Press 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD 5 Rounds, 3 Min AMRAP: 20 Double Unders 10 Shoulder-to-Overheads, 115/75# 10 V-ups Rest 1 min between each round. [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/15"]WOD LOGGING[/standout-css3-button]...
WOD For Time: 30 Snatches @ 95/65# With 1 muscle up EMOM Note: Sub 2 Burpee C2B Pull-ups OR 3 Burpee pull-ups Finisher Accumulate 2 minutes of L Sit Holds on the parallettes with the least number of attempts. Count the number of seconds maintaining a full L Sit, stop when...
STR 12 Min EMOM: 1 Hang Squat Clean 1 Squat Clean Note: Add 5# each set. Post highest weight. WOD For Time: 800 m run 21-15-9 KBS @ 62/44# Goblet Squats @ 62/44# 400 m run [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/13"]WOD LOGGING[/standout-css3-button]...
Skill: 30sec Row Intervals 10 Rounds for total calories: Row 30 sec Rest 30 sec Post total calories Directions for Rower To set up rowers, go to: Select workouts, then Custom list, then :30/:30r” WOD: 10! For time: T2B 50 Ft. Suicides [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/12"]WOD LOGGING[/standout-css3-button]...