Strength: Deadlift 5-3-3-1-1-1 WOD: 7 min AMRAP 7 Ring PUs 21 DUs 14 V-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug03/"]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....
Skill: 10 min AMRAP for quality/practice Ring MU Progressions- If you have Ring MUs, you still need to drill these! Lv1: 5 Ring Rows @ hard, 10-20 sec ring support hold (top), 10 GHD sit-ups Lv2/Lv3: 5 Banded transitions, 5 Hips to rings, 5 Ring support drops WOD: 5 rds...
Strength: Strict press 3x3 Benchmark WOD: "Diane" 21-15-9 Deadlift 225/155 HSPU then, 5 min to find a 1 rep max Strict Press Lv1: 135/95, box Lv2: 185/135, bar Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug01/"]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...
Strength A: 5-7 min to work up to a heavy set of 6 Front Squats then, Every 2 min for 3 sets: 6 Front Squats Strength B: Every 90 sec x 5 sets 3 Power Clean + 1 Jerk WOD: 5 min AMRAP/ 2 min rest- 2 cycles 15 Thrusters 10 Cal...
Skill: Rope Climb Technique review Strength: Alternating 10 min EMOM -1 Rope Climb (BRING SOCKS) -20 sec hanging hollow hold from pull-up bar Lv1- 15-20 sec hang on rope or towel Lv2- with feet Lv3- Legless WOD: 3 min on/ 1 off- 4 cycles 4 Pistols 8 Push Press 16 2-foot grasshopper- VIDEO -Restart AMRAP- Lv1: 55/35 Lv2:...
Strength A: 6 min EMOM 1 Snatch Balance + 1 OHS Strength B: 5x5 Deadlift WOD: Alternating Tabata (8 min) OHS T2B Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July29/"]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...
Skill: Tall Jerk Drills Strength: 8 min to work up to a heavy 1 rep Jerk (~85-90%) then, Every 2 min for 10 min (5 sets) 1 Jerk (from floor) 3-5 Strict Pull-ups- AHAP WOD: 4 rds for time 8 Dips 12 Box Jumps (24/20) Lv3: from high rings Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July28/"]WOD LOGGING[/standout-css3-button] Don't...
Strength A: Every 90 sec for 5 sets Hang Snatch 3 Strength B: Back Squat Every 3 min 3 attempts to find a heavy 10 rep set (take 10 min to warm up to a working set and then start attempts) Benchamrk WOD: “Annie” 50-40-30-20-10 DU Sit ups 10 min Cap Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July27/"]WOD LOGGING[/standout-css3-button] Don't...
Skill: Kipping Pull-ups/ Chest-to-bar technique Hero WOD: “Bulger” 10 rounds for time: 150 m run 7 C2B Pull-ups 7 Front Squats 135/95 7 HSPU *35 min Cap Lv1: Jumping C2B, 75/45, box Lv2: Pull-ups, 105/70, Bar Lv3: 135/95 6pm Lite N Tite 6rds 1min row for cal :30 rest 1min sit ups :30 rest 1min kbs :30 rest Score total amout...
Strength A: Every 90 sec for 5 sets 2 Cleans + 1 Jerk Strength B: 3 working sets of 6 Sumo Deadlifts WOD: 3rds 50 DUs 250 m row *7 min cap Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July25/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...