Warm: MU drills 2x 5 Hip to ring 5 Transitions 5 Ring Supports/ drops Scaled: 2x 5 Ring Rows (low pull) 10 GHD situp 5 neg dips or ring support holds Skill: 30 sec on/off- 5 rounds 30 sec max MU/ strict pull-up 30 sec rest 30 max Box Jump at high (36/30) 30 sec rest WOD: 6 min AMRAP 3 C2B 6...
Warm: Row 250m @ +15s to average split for 500m 250m @ +8s to average split for 500m 250m @ 100% effort Strength: Deadlift 3-3-3-3-3 *Double overhand hook grip ONLY* Start at 75% and increase from there WOD: 3 rds for time 400m Run 250m Row 50 DU* (12 min cap) *DU scale: 25 DU or 50 bar hops....
Warm: Tall jerk and short step drills (5 min) Strength: Split Jerk w/ 3 sec pause in catch 3-3-2-2-1-1 (15 min) WOD: 1-10 Deadlift Hang Power Clean Shoulder to Overhead 10 Hand release push ups every 2 min *start with push ups Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Rx+: 155/105 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/14"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...
Skill of the month training: Reverse tabata L-hang hold 10s on/20s off-8x Strength: Every 2.5 min: Back Squat 5x5 WOD: For max reps 3 min- Hang Power Snatch 3 min- Box Jump 24/20 2 min- Hang Power Snatch 2 min- Box Jump 1 min- Hang Power Snatch 1 min- Box Jump Lv1: 45/35 Lv2: 65/45 Lv3: 75/55 6 pm Lite...
WOD: For Time 10 HSPU 20 Burpees 30 Pull-ups 40 Wall Balls (20/14) 50 KBS (53/35) 100 DU 50 KBS 40 Wall Balls 30 Pull-ups 20 Burpees 10 HSPU Lv1: 35/15 Lv2: 44/25 Lv3: 53/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/12"]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...
Strength: 3 Snatch Pull Every 90 sec for 6 sets WOD: WOD: 10-1 Deadlift Ring Dips Lv1: 135/95 Lv2: 185/135 Lv3: 225/165 Finisher: 100 Med Ball sit ups toss with partner (sitting 4-5 feet apart) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/11"]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...
8:30 am Lite N Tite Warm: Agility ladder drills WOD CrossFit Team Series Event 2 Partner 200 DUs 75 T2B/Knee tuck 75 DB Push Press 100 Box Jumps Over 9:30 am and 10:30 am Regular CrossFit Strength: Strict Press 5-5-3-3-3 WOD: CrossFit Team Series Event 1 21-15-9 Bar-Facing Burpees OHS C2B pull-ups Teams of 4 2 partners do the entire WOD first- then tag...
Strength A: 7 min to work up to a heavy: 1 Clean + 2 Front Squats every 90 min- 6 sets Strength B: Back Squat 2 every 30 sec for 4 min (8 sets) @70% *challenge- never put the bar down. WOD: 15 min AMRAP 15/10 Cal Row 20 DB/KB Snatch 15/10 Cal Air Bike 20 Sit-ups Lv1:...
Skill of the month test: L-sit hang for time Gymnastics: Handstand/inversion variations -Headstands (pike up and down, straddle up) -forward rolls -donkey kick -press to Handstand WOD: For Time: 3 Rope Climbs/ 6 rope walks 100 ft HS walk/ 10 Wall Walks 3 Rope Climbs/ 6 rope walks 100 m Walking Lunge (outside) 3 Rope Climbs/ 6 rope walks [standout-css3-button...
Strength: 4 sets Single Leg Deadlift w/ barbell x8 Super set: Bent Over Row w/Barbell x 10 WOD: "Super Chief" 5 min AMRAP/ 2 min rest- 3 cycles 3 Power Clean 6 Clapping push-ups 9 Jumping Air Squats Lv1: 95/65 Lv2: 135/95 Lv3: 185/125 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/07"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...