Strength: 5x5 Back Squats @ 80% Every 3 min WOD: 12 Thruster 12 Lat Burpees Run 400 9 Thruster 9 Lat Burpees Run 400 6 thruster 6 Lat burpees Run 400 Lv1: 75/55 Lv2: 105/70 Lv3: 125/85 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr24/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...
Skill: 5 min Handstand practice Rolling Pistol progression -Candlestick roll -single leg candlestick roll -back extension rolls then, Alternating EMOM 10 Odd: rolling pistols for quality reps Even: deficit HSPU for quality reps WOD: 21-15-9 T2B 63-45-27 DU Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr23/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
8:30am Lite N Tite Strength: Chin above bar holds 3 sets of 30-20 sec WOD: Chipper for time 400m run 30 push ups 500m row 30 goblet squats 30/25 cal AB 30 Burpees Strength: Single Leg DL w/ BB 4x6 each leg WOD: 3 min on/ 2 min off-4x 15/12 Cal Row 15 OH sit-ups w/ plate (35/25) Burpees for reps Partner...
Strength: 3 Split Jerk every 90 sec from floor. 8 sets WOD: 10,10,10 Single Arm DB/kb Clean & Jerk (total) 1,2,3 MU Rest 2 min, repeat Scaled: 10,10,10 Single arm DB/kb Clean & Jerk (total) 6,9,12 Ring Dips/ Push-ups Rest 2 min, repeat *20 min cap for both (including rest)* Lv1: push-ups,...
Strength: A) (10-15 min) TGU find a heavy 1 RM on each side, then do it 2 more times B) Back Squat 5x8 every 3 min @ 70-75% C) 3 sets: -GHD Sit ups 15-25 -5 One arm kb/db OHS (ea side) @ heavy -Max rep strict pull-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr20/"]WOD LOGGING[/standout-css3-button] Don't...
Hero WOD: “Gaz” 1000 m run Ground to Overhead 2000kg total* (4,400lbs) 1000 m run *G2OH 4,400# 65#= 68 reps 95#= 47 reps 115#= 39 reps 135#= 33 reps Lv1: 2,200# Lv2: 3,300# Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr19/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
Strength: Every 90 for 6 sets High hang snatch + hang snatch WOD: 5 rounds for time & quality 3 DL @ 85% 15 Box jumps Then, 3 rounds for time 15 Ring rows 30 Jumping Lunges 6pm Lite N Tite Skill: Agility Ladder drills WOD: 3 rounds for time 21 DB squat snatch L-arm 21...
Strength: Push Press 5x3 WOD: 12 min AMRAP 2 Rope Climbs/ 4 Rope Walks or 8 T2B 25ft Burpee Broad Jump down 25ft Handstand walk back/ 3 wall walks Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr17/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...
9:30 and 10:30 am All Levels CrossFit Strength: A) EMOM 8 2 Hang Squat Clean B) Front Squat 5-3-3-1-1-1 WOD: 75 RKBS 8 Wall Ball EMOM interruption (start with WB) Lv1: 35/25 Lv2: 53/44 Lv3: 70/62 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr16/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
8:30 am Lite N Tite A) “Bring Sally Up” w/ plank up/downs B) 30 manmakers for time (15 min cap) Lv3: 2 push-ups C) 3x15 back extensions 3x10 strict T2B 9:30 and 10:30 am All Levels CrossFit Strength/Skill: MU Drills EMOM 9 Muscle Ups 1,2,3,1,2,3,1,2,3 (weighted if necessary) Scaled: EMOM 9 Ring Dips 3,6,9,3,6,9,3,6,9 WOD: 10 min AMRAP 5 Barbell Burpees...