Strength A: Strict Press Wendler wk 1 All % are based of 90% of 1RM 65% x 5 75% x 5 85% x Max reps Strength B: E90sec- 6rds Hang Power SN+ Snatch Bal + OHS WOD: 30on/30off- 5 rds 30 sec AD for calories 30 sec Rest 30 sec Shoulder-to-Overhead for reps 30 sec Rest Lv1: 75/55 Lv2: 115/75 Lv3:...
Strength: Back Squat Wendler wk 1 All % are based of 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 7 min AMRAP increasing ladder 2,4,6,8...
Strength: Weighted Strict Pull-ups 3 reps Every 2 min for 5 sets Lv1: Negatives Lv2: body weight Skill: kipping HSPU review WOD: WOD: 4-6-8-10-12-10-8-6-4 T2B HSPU then, 1 min rest 500m row for time Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob's CrossFit story here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Dec19/"]WOD LOGGING[/standout-css3-button] Don't...
9:30 and 10:30 am Regular CrossFit Strength: Clean Pull 2-2-2-2-2 90-100% of 1rm clean Skill: Rope Climb Review WOD: 12 min AMRAP 3-2-1 Barbell Burpees* Rope Climbs 15ft Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Barbell Burpee = push-up with hands on barbell, then clean and jerk the bar Athlete of the month for December is Rob Ramirez!...
8:30 am Lite N Tite Partner WOD: 400 m MB carry 60 KBS 200m MB carry 60 Wallballs 200m MB carry 60 renegade rows 200m MB carry 60 DB snatch 400m Farmer Carry (1 set of kettlebells /1 partner carries at a time) Partners run together, but the other work is done 1 at a time 9:30...
Strength: Every 2 min Overhead Squat 5x3 WOD: For time: 20 Thrusters (135/95#) Rest 3 min 15 Thrusters (165/115#) Rest 3 min 9 Thrusters (185/135#) Lv1: 75/55, 85/60, 95/65 Lv2: 95/65, 115/75, 135/95 Finisher: 3 min Weighted Plank for time Lv1: 25/15 Lv2: 35/25 Lv3: 45/35 Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob's...
Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob's CrossFit story here. WOD: 6 min AMRAP Snatch 135/95 2 min rest 6 min AMRAP 6 Hang Power Clean 115/75 12 Box Jumps 24/20" 2 min rest 6 min AMRAP 6 Push press 115/75 6 Lat Bar Burpees 2 min rest 6 min AMRAP 6...
Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob's CrossFit story here. Strength: 30 min to find Deadlift 1 Rep Max WOD: 15 min AMRAP Run 200 Max Reps Unbroken: Lv1: pull-ups Lv2: C2B pull-ups Lv3: Bar MU Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Dec14/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob's CrossFit story here. Strength A: Push Press 3-3-2-2-1-1 Strength B: E90 sec- 6 sets Power Clean + Push Jerk + Split Jerk WOD: "KB Annie" 50-40-30-20-10 DU Sit-ups KBS Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 6pm Lite N Tite WOD: 1000m Row 30 Wall Balls 20 Walking Lunges 10 Push-ups 750m...
Thank you to everyone who participated or cheered Saturday at the 5th Annual Holiday Athlete's Cup! It was a success! Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob's CrossFit story here. Strength: 20 min to find 1 rep max Back Squat WOD: 100...