Good Luck to all our Athletes Throwing Down at Contra Costa today! 8:30 am Lite N Tite Strength: Bent over Rows 4 x 12-15 "WOD 3": Partner A Starts 50 DB Snatch 1000m row 50 DB OHS Partner B acculumates Cal on Bike Can switch at anytime* Score= time it takes for 50/1000/50...
A: EMOM 8 min High Hang Clean + Low Hang Clean B: Front Squat 5-5-5-3-3-3 @ 75-85% Every 2 min C: Alternating Every 30 sec -30 sec Strict Pull-ups Rest 30 sec -30 sec Hollow hold Rest 30 sec Finish: 90 sec couch stretch each side Lat smash on roller/ball Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june23/"]WOD LOGGING[/standout-css3-button] Don't...
WOD: "Zeus"-ish 3 rounds for time of: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High Pulls, 75/55 lbs 30 Box Jumps, 20 in 30 Push Press, 75/55 lbs 30 Row Calories 30 Push-ups Lv1: 14/10 @ 9ft, 45/35 Lv2: 16/12 @ 9ft, 65/45 *40 min cap* Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june21/"]WOD LOGGING[/standout-css3-button] Don't have...
Strength: Deadlift 5x5 @ 80% Every 2.5 min WOD: 800m run Buy-in Then, 21-18-15-12-9 Toes-2-bar Pistols Then, 400m run cash out Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june21/"]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....
Strength: Alt EMOM 10 -5-8 Ring Dips (Add weight if necessary) -5-8 Shoot thrus (no push-up no dip) WOD: 12 min Death by...
Strength: Back Squat 5x3 @ 85% every 2 min WOD: 7 min AMRAP 7 Front Squats 7 HSPU 2 min rest 5 min AMRAP 5 Thrusters 5 Lat Bar Burpees Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june18/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...
Skill: A) Forward rolls Handstand forward rolls B) Rope climb technique/ practice EMOM 5 1 Rope Climb Lv3: legless or w/ weight vest WOD: 3 rds for time 15 Sumo Deadlifts Run 400 Lv1:135/95 Lv2: 185/155 Lv3: 225/175 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june18/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
Warm: "Deck of Cards" 15 min AMRAP Spade- Burpee Clover- Air squat Heart- KBS Diamond- V-ups Joker- 200m run *Face cards= 10 reps Ace = 11 reps* June Challenge Test: Max Reps Unbroken Pull-ups, Anyhow (10 mins) WOD: “Grace” 30 Clean and Jerks for time 7 min cap (*25 burpee penalty for not finishing) 2 heats Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores...
Warm: 2 min Lat smash ea. side Run 400 10 Spider lunges then, 3rds 1st w/ PVC, then 2 w/ bar 5 High Pulls 5 Mus SN 5 Hang Pwr SN 5 OHS 5 Hang SN Strength: A: EMOM 6 2 Hang Power Snatch EMOM 6 2 Hang Snatch B: Push press 5x5 @~80% Every 2 min Finish: 3rds -45 sec hollow hold -Wide Ring Row x10 Log...
Warm: "Bring Sally Up" with Plank up/downs Strength: Back Squat 5x5 @ 80% every 2.5 min Partner WOD: 12 min AMRAP One partner does: 12/8 cal Row 8 Burpees over the erg Then switch Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june15/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...