8:30 am Lite N Tite Strength: DB/KB Bent over row 4 x 8-10 WOD: 4 rds 5 Burpees 10 C2B 20 Walking Lunges 30 Russian KBS 400 m run 9:30 and 10:30am Regular CrossFit Class WOD: 30 min Running clock 1 min on/ 1 min off *Share a bar w/ a partner- one person works while the other rests A)...
In honor of our Veterans, the WOD we are doing today comes from the organization Team Red, White and Blue (www.teamrwb.org). Team RWB's mission is to successfully reintegrate veterans to communities and society through physical and social activities. This will help prevent veterans from going...
WOD 1: 8 min clock: Buy-in: Deadlift 30 reps at 70% Then AMRAP 5 DL 55% 10 V-ups For remainder of time. 8 min Rest WOD 2: For time 2 rds: 15 Unbroken DU 10 Pull-ups 2 rds: 15 Unbroken DU 10 HPS (95/65) 2 rds: 15 Unbroken DU 100m run Lv1: jumping, bar hops, 45/35 Lv2: banded, UB not required, 75/55 [standout-css3-button...
Strength A: Strict Press 8-8-8-8 Strength B: Every 90 sec for 6 sets 1 Thruster + 2 Push Jerks (no racks) WOD: 8 min AMRAP 8 Ring Dips 12 Box Jump Overs 24/20 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/nov/09"]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...
Strength A: Press Snatch Balance 3-3-3 Snatch Balance 2-2-1-1-1 Strength B: Back Squat 5x1 @90% Every 2 min for 10 min (If you are unsure of your 1RM BS- test it today instead) Strength C: 3rds Back Extensions X10 Bent Over Row x10 Finisher: Tabata plank hold (on hands) 6pm Lite N Tite Strength: Seated DB press 4x8-10 WOD: 20...
Skill: Muscle up drills (10 min) -ring support/ drops -transitions -swing hip to rings Scaled: 10 min AMRAP for quality -ring rows 5-8 -ring support hold x10-15 sec -knees to feet x5 WOD: CrossFit Games Open 14.4- with a twist For Time (25 min CAP) 60 Cal Row 50 Toes-2-Bar 40 Wall Balls 20/14 30 Cleans 135/95 20 Ring...
9:30am and 10:30 am Regular CrossFit Strength: Single Leg RDL with KBs 4 sets of 8 each leg Super set with 15 V-ups (4x) WOD 1: 6 Tire Flip jump through for time. 3 attempts WOD 2: 6 min AMRAP DU for reps Ball Slam penalty for stopping/ tripping Lv1: no penalty Lv2:...
8:30 am Lite N Tite For time: 400 m run 1 rd Cindy 30 Ball slams (40/30) 2 rds Cindy 20 Cal Assault Bike 3 rds Cindy 10 Man makers (no push up) 4 rds Cindy 9:30am and 10:30 am Regular CrossFit WOD: "Clean and Jerk Cindy" 1-10 Clean and Jerks 155/105 1 round of Cindy between sets...
Strength: 15 min running clock- build up as desired EMOM 5 3 Hang Power Snatch EMOM 5 2 Hang Snatch EMOM 5 1 Snatch WOD: 4rds for time: 15/10 Cal Row 20 Box Jumps 24/20" 30 Db/Kb Snatch Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/nov/04"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
Skill: Rope climb review (Wear tall socks and long pants) Strength: Alternating EMOM- 5 rds -1 Legless Rope climb -Handstand walk for max distance Lv1: 3-4 rope walks, 2 wall walks Lv2: Rope Climb w/legs, 3 wall walks WOD: 10-8-6-4-2-4-6-8-10 T2B HSPU 12 min Cap [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/nov/03"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...