Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Benchmark WOD: "Nancy" 400 m run 15 Overhead Squats Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 22 min CAP Strength: Snatch Deadlift 3-3-3 @100-110% of 1rm SN Snatch High Pull 2-2-2 @90-100% 6pm Lite N Tite WOD 1: 15 min EMOM Wall balls...
Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Strength: Strict Press 5 every 2 min for 10 min @~75-80% WOD: Death by weight 90 sec on/ 30 sec rest 7 Toes-to-bar 5 Shoulder-to-overhead *Weight increases every interval You have 90 sec to do...
Strength: Every 90 sec for 6 sets 1 Power SN + 2 OHS 2 min rest Every 90 sec for 6 sets 1 Power Clean + 2 FS Partner WOD: Offense/ Defense 3 rds O: Man Makers for reps Def: 250m Row Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov20/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
Good luck to our two teams competing at the Pilgrims and Pumpkins throwdown today! 8:30am Lite N Tite Strength: TGU 3x3 WOD: 18min AMRAP 100m DB/KB farmer carry 15 Grasshoppers 12 Wall Balls 9 Push-Ups 9:30 and 10:30am Regular CrossFit Skill: 12 min Kipping HSPU Progressions WOD: Part A 9 min AMRAP 3-6-9...
Strength: Alternating: 4 sets Ring Rows x 8 @ hard and heavy BB Box step ups x 5 each leg (back rack) Partner WOD: (Borrowed from the competition Pilgrims and Pumpkins, that we have 2 teams representing CFPH in!) 3 Minute AMRAP Max rep Deadlifts Lv1: 95/65 Lv2: 165/115 Lv3: 225/155 -then- 3 minute AMRAP...
Warm/Drills: Tall jerk and short step drills *Review re-rack properly Strength: Pause Push Jerk 3x3 Pause Split Jerk 3x3 WOD: For time- 5-1 Ring Muscle Up 1 rd “DT” 12 Deadlift 9 Hang Power Clean 6 Push Jerk Lv1: 75/55 Lv2: 125/85 Lv3: 155/105 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov17/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
Strength: Back Squat 5 x 10 @ 65-68% Every 3 min for 15 min WOD: 12 min AMRAP Mile run buy-in then, Squat Snatch for reps Lv1: 75/45 Lv2: 105/70 Lv3: 135/95 Mile route: Right on King St, right on 7th St, right on Hubble St (NOT HOOPER), right on 16th, right on De Haro. Log your...
Skill: 10 min to find max height box jump (from standing). WOD: 20 min AMRAP 20 Wall Balls @ 20/14 20 KBS @ 53/35 20 Box Jumps @ 24/20" Goal: at least 5rds Lv1: 12/10, 25/15 Lv2: 14/12, 35/25 Finisher: 3 min AMRAP Sit-Ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov15/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
Strength: Clean EMOM 6 3-3-2-2-1-1 Then, 10 min to find a heavy 1 rep clean WOD: 3min AMRAP/1 off-4x 6 Hang Power Clean 6 BB Lunges 6 C2B Pull-ups Lv1: 65/45 Lv2: 95/85 Lv3: 115/75 Pick up where you left off Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov14/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
9:30 and 10:30am Regular CrossFit Class Strength: Weighted Ring Push-ups 5x5 then, Reverse Tabata L-sit hold rings/boxes (10 on/20 off-8x) WOD: WOD: 750-500-250m Row 30-20-10 OHS Lv1: 65/45 Lv2: 75/55 Lv3: 115/75 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov13/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...