Skill: Kipping HSPU Drills (15 min) -tripod -tripod to pushup -tripod to extended plank -handstand to headstand -headstand to kick up to wall (with partner) Advanced athletes- work on free standing HSPU w/ partner Benchmark WOD: “Nate” 20 min AMRAP 2 MU 4 HSPU 8 KBS (72/53) Scaled "Nate": 20 min AMRAP 4 Pull-ups/ C2B 6 Push-ups 8 KBS (53/35) Log your WOD scores...
Warm-up: 200 m run Partner "junk yard dog" part 1 200 m run Partner "junk yard dog" part 2 -Dynamic stretching WOD: Partner relay for time (14 min cap): 500-400-300-200m Row -One partner rows a set, then the next partner rows the same set -One rower per partner Strength A: Snatch BB warm-up EMOM for 5 min 3-2-2-1-1 Snatch...
Skill: BB warm up and BTN Jerk Drills Strength: A. EMOM 5 Behind the Neck Jerk for quality- land in a lockout 3-2-2-1-1 B. Push Press Wendler wk 2,c2 70% +5# x 3 80% +5# x 3 90% +5# x MR % based on 90% of 1rm WOD: 7 min AMRAP 3 Unbroken Bear Complexes *blended OK* (PC, FS, PP,...
9:30am and 10:30 am Regular CrossFit PRIDE WOD: Power Clean x50 (95/65) Run 400m (100 m laps) Isabel- 30 Snatches (95/65) Double under x 200 Every min 4 burpees Lv1: 65/45, 300 singles, 1 burpee emom Lv2: 75/55, 100 DU, 3 burpee emom Lv3: 95/65, 200 DU, 4 burpee emom 9am Lite N Tite Three...
Strength: Deadlift Wendler Week 1, Cycle 2 65% +5# x 10 75% +5# x 10 85% +5# x MR % based on 90% of 1rm WOD: 5 rounds for time 20 DB/KB Snatch (45/30) 10 Single Arm Overhead Walking Lunge 10 Toes-to-bar 10 Single Arm Overhead Walking Lunge (15 min cap) Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Jun24/"]WOD...
Strength A: Push Press Wendler Week 1, Cycle 2 65% +5# x 5 75% +5# x 5 85% +5# x MR % based on 90% of 1rm WOD: 3 rds for time: 400 m run 10 Ring Dips 10 Shoulder to Overhead Lv1: Push ups, 75/55 Lv2: Ring Dips, 105/70 Lv3: 1MU + 9 RD, 135/95 Log your...
Strength A: Push Press Wendler Week 1, Cycle 2 65% +5# x 5 75% +5# x 5 85% +5# x MR % based on 90% of 1rm WOD: 3 rds for time: 400 m run 10 Ring Dips 10 Shoulder to Overhead Lv1: Push ups, 75/55 Lv2: Ring Dips, 105/70 Lv3: 1MU + 9 RD, 135/95 Log your...
Strength A: EMOM 8 2 Hang Power Clean + 1 Hang Squat Clean Strength B: Back Squat Wendler Week 1, Cycle 2 65% +10# x 5 75% +10# x 5 85% +10# x MR % based on 90% of 1rm WOD: 21-15-9 Squat Cleans Box Jumps (30/24") Lv1: 75/55 Lv2: 135/85 Lv3: 155/105 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Jun22/"]WOD...
Skill/ Strength: Alt EMOM 14 Odd: 5-8 Strict HSPU Even: 30 sec hollow hold Lv1: 8-10 Box/bar HSPU Lv2: 3-5 Neg HSPU WOD: 15 min AMRAP 1-2-3-4-5 Bar MU 3-6-9-12-15 Shoot thrus on, paralletes no push-up/dip) Lv1: Strict Pull-ups/ 20” box Lv2: Chest to bar/ hip to bar pull-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Jun21/"]WOD...
Strength: Every 2 min for 5 rds Clean Pull x3 @ 100%+ of 1rm clean WOD: A: 7 min AMRAP Man Makers for reps (2 push-ups)- pick load Rest 3 min B: 7 min AMRAP 10 Cal Row 7 Lateral Burpees over the Erg Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Jun20/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...