Warm 500 m row then, 2 rounds: Ring supports/drops x5 Shoulder taps x20 Ring rows (hands to ribs) x8 Hollow rocks x15 Air Squats x20 Strength: Strict press -find a heavy 1 rep, then do max reps Push Press with that weight. Strength B: 15 min AMRAP 50 Double Unders 25 Wall Balls 5 MU 6pm Lite N Tite Strength: Pistols...
Strength A: October Challenge Max unbroken overhead squats Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 (5 min cap- no resting on back rack or bringing down from overhead). Strength B: Back Squat 10 reps every 3 min for 15 min @63-65% WOD: 8 min AMRAP increasing ladder 4,6,8,10...
9:30 am and 10:30 am Regular CrossFit Strength: Strict MU drills 4 rds 1 Strict MU + max effort MU Rest 2 min WOD: 3rds 20 C2B 20 Thrusters Lv1: 45/35 Lv2: 65/45 Lv3: 75/55 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/02"]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...
8:30 am Lite N Tite Skill: T2B 3 rounds for time 21 DB squat Snatch L-Arm 21 T2B 21 DB Squat Snatch R- Arm 21 Cal Bike/Row 9:30 am and 10:30 am Regular CrossFit Partner Warm-up: 2rds 400 m MB carry (one ball per pair) 20 Wall ball over the rig 20 MB sit-up toss Strength: Alt EMOM...
Strength: EMOM 8 1 Clean + 2 Jerks Then… 8 min to find 1 RM Thruster WOD: 5rds 5 Barbell Burpees Rest 30 secs Lv1: 85/65 Lv2: 115/75 Lv3: 135/95 BB Burpee= push up on BB + clean + jerk. [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/30"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
Strength: Find 1 rep Max Back Squat WOD: 100 DUs “Isabelita” 30 Snatch 100 DUs Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/29"]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: 3rds Max reps pull-ups (kipping/butterfly OK) 2 min rest Scaled: Max rep Ring Rows WOD: 800m Run 30 Burpee Pull-Up 30 Wall Balls (20/24 @ 10) 400m Run 20 Burpee Box Jump (24/20) 20 Wall Balls 200m Run 10 Burpees 10 Wall Balls [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/28"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
Strength: Every 3 min for 12 min 10 DL @ 70-75% 15 Box Jumps 24/20 Goal: be as fast as possible (AFAP) to have rest time WOD: 500-300-100m Row 50,30,10 Sit-Up 6pm Lite N Tite Strength: Pistols x 6 Every 90 sec for 6 sets WOD: 15 min AMRAP 200m Run 15 Wall Ball 10 Push-Ups 5 Cal Air Dyne Finisher: Partner 6...
Strength: Every 3 min for 12 min 10 DL @ 70-75% 15 Box Jumps 24/20 Goal: be as fast as possible (AFAP) to have rest time WOD: 500-300-100m Row 50,30,10 Sit-Up 6pm Lite N Tite Strength: Pistols x 6 Every 90 sec for 6 sets WOD: 15 min AMRAP 200m Run 15 Wall Ball 10 Push-Ups 5 Cal Air Dyne Finisher: Partner 6...
Strength A: Every 2 min for 12 min 5 Power Clean + 5 Push Press WOD: 4rds 8 Ring Dips 8 Front Squat Lv1: banded/ push-ups, 95/65 Lv2: 135/95 Lv3: High rings, 155/115 Finisher: Tabata Plank [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/26"]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...