9:30 and 10:30am Regular CrossFit A: Muscle Up drills -hip to rings -ring supports/drops -transitions B: 10 min cap: 60 pistols with 1 MU every min (start with MU). Scale: 5 ring rows EMOM C: 30 sec on/off Row for Cal 10 rds Score is the round with the lowest rep count Log your WOD scores here:...
8:30am Lite N Tite Warm: Bring sally up- air squats Skill: Rope climb technique WOD: Partner 18 min AMRAP 4 Rope Climbs/ 8 rope walks 20 DBall over shoulder 20 Burpee Box jump overs one partner works at a time, share work as desired Finisher: tabata hollow rocks 9:30 and 10:30am Regular CrossFit Strength: Wendler...
Strength: Weighted Ring Dips (strict) 5x3 WOD: for time 100 DU Then, 5rds 15 T2B 10 Push Jerk Then, 100 DU Lv1: 75 Lat bar hops, 75/55 Lv2: 50 DU, 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug11/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...
Strength: A) High Hang Snatch + Hang Snatch Every 90 sec for 8 sets B) Wendler Back Squat Week 1, cycle 2 % based on 90% of 1RM 65%+ 10# x 5 75%+ 10# x 5 85%+ 10# x Max reps WOD: 10 min AMRAP 2,4,6,8 Strict HSPU @ deficit 2,4,6,8 FR Lunges Left foot (back step) FR...
Hero WOD: "Bowen" 3 rds 800m run 7 Deadlift 275/185 10 Burpee pull-ups 14 KB Single Arm Thrusters 53/35 20 Box Jumps 24/20 Lv1: 135/95 Lv2: 225/155 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug09/"]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...
A) Deadlift: Wendler Deadlift Week 1, cycle 2 % based on 90% of 1RM 65% + 10# x 5 75% + 10# x 5 85% + 10# x Max Reps B) Accessory: 4rds Circuit -Reverse grip Bent Over Barbell Row x 8-10 -Glute Bridge w/ bench x 10 -Weighted Plank hold 1 min...
Warm: Tall Jerk Drills Strength: Wendler Push Press Week 1, cycle 2 % based on 90% of 1RM 65% + 5# x 5 75% + 5# x 5 85% + 5# x Max Reps then, Split Jerk 4x3 *same weight each set* WOD: 7 min AMRAP 7 Hang Power Clean 14 Box Jumps 24/20" Lv1:...
9:30 and 10:30am CrossFit Strength: Every 30 sec for 5 min 1 Cluster WOD: “Air Force” For time with 4 Burpees Every Minute on the Minute: 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High-pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs *start with burpees 20 min CAP Log...
8:30am Lite N Tite WOD: for time 1600m Run 25 Burpees 25 Sit-Ups 25 Box Jumps 1600m Row 15 Burpees 15 Sit-Ups 15 Box Jumps 35 min CAP Finisher: 6 min AMRAP Cal on bike (partner shared) 9:30 and 10:30am CrossFit Strength: (12 mins) Wendler Make-up (Squat, push press or Deadlift Week 3 % based on 90% of 1RM 75% x 5 85%...
Strength: Wendler Deadlift Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max reps WOD: For time: Row 800 Run 800 Row 400 Run 400 Row 200 Run 200 Finisher: Max Rep tire flip + jump thru in 1 min Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug04/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...