9:30 and 10:30 am Regular CrossFit July Challenge Test: Handstand Hold Benchmarks: Lv1: 60+ sec wall Lv2: 10+ sec Free HS Lv3: 30+ sec Free HS Strength: Strict press 5x5 Partner WOD: 20 min AMRAP 30 Box jump overs (24/20) 20 Toes to Bar 400 m MB carry (20/14) *share one ball during run *one partner...
Strength A: Every 90 sec 6x2 Clean & Jerk Strength B: Every 2 Min for 10 min: 5 Front Squats Benchmark Test: “Shotgun” 50 Burpees for time Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July15/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...
Max Test: Deadlift 25-30 min to find a heavy 1 rep DL WOD: 6 min AMRAP 12 Russian KBS 6 HSPU/ 2 wall walks Lv1: 53/35 Lv2: 62/53 Lv3: 70/62 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July14/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...
Skill: Every 90 sec - 5 rounds Strict MU + 2 Kipping MU *assist as needed Scaled drills: 8 min AMRAP 20 sec False grip hold, 10-20 sec ring support hold, 5-10 Ring Dips 5-10 Strict Pull-up WOD: WOD: Buy-in 10 Snatches (power ok) then, 3rds 200 m run 25 Pull-ups then, Cashout: 10 Snatches Lv1: jumping, 95/65 Lv2: 135/85 Lv3: C2B pull-ups,...
Skill: Every 90 sec - 5 rounds Strict MU + 2 Kipping MU *assist as needed Scaled drills: 8 min AMRAP 20 sec False grip hold, 10-20 sec ring support hold, 5-10 Ring Dips 5-10 Strict Pull-up WOD: WOD: Buy-in 10 Snatches (power ok) then, 3rds 200 m run 25 Pull-ups then, Cashout: 10 Snatches Lv1: jumping, 95/65 Lv2: 135/85 Lv3: C2B pull-ups,...
Skill: Tall Split Jerk Drills (8-10 min) bar x 5 light weight x 4 little more weight x 3 x 3 Max Test: Push Press Work up to a heavy 1 rep. WOD: 2 min on/ 1 min off- 4rds 100 m row Max rep OHS *weight increases 10# each round M Lv3: 115/125/135/145 W...
Skill: Tall Split Jerk Drills (8-10 min) bar x 5 light weight x 4 little more weight x 3 x 3 Max Test: Push Press Work up to a heavy 1 rep. WOD: 2 min on/ 1 min off- 4rds 100 m row Max rep OHS *weight increases 10# each round M Lv3: 115/125/135/145 W...
Max Test: Back Squat Work up to a heavy 1 rep. Partner WOD: 21-15-9 DB Clusters *relay style (partner 1 does 21 clusters, then partner 2 does 21 clusters, one person works at a time) 6-4-2 Rope Climbs *Share work as desired *one person works at a time Scale Rope Climbs with 21-15-9...
All classes on Saturday, July 9th will be held at Mission Creek Park. WODs, Volleyball and Potluck! Check out facebook event HERE No 9am Lite N Tite. Come meet us at the park at 9:30 for WODs and games! Bring food to share! (no grills). 451 Berry...
All classes on Saturday, July 9th will be held at Mission Creek Park. WODs, Volleyball and Potluck! Check out facebook event HERE Skill Test: Free Handstand hold Lv1: Wall *walking is OK* Strength: Every 90 sec HPC + Jerk 3-3-3-2-2-2 WOD: 3rds for time 10 Power cleans 155/115 10 HSPU Lv1: 95/65, box Lv2: 135/95, bar Lv3: 155/115 Log your WOD...