Skill: Tall Jerk Drills Strength A: Push Press Wendler wk 1 65%x5 75%x5 85%x5+ % based on 90% of 1rm *go off new maxes. If hit the same number continue from cycle 2, you will now be on cycle 3, adding 10# to your % Strength B: Pause Split Jerks (hold 3 sec...
Strength: Back Squat Wendler wk 1 65%x5 75%x5 85%x5+ % based on 90% of 1rm *go off new maxes. If hit the same number continue from cycle 2, you will now be on cycle 3, adding 20# to your % WOD: “The Chief” 5 cycles: 3 min on/ 1 min off 3 Power Clean 6...
Olympic Total Find a heavy 1 rep Snatch Find a heavy 1 rep Clean and Jerk Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/June01/"]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: find max standing vertical jump Strength: Back rack lunges (back step) 5x5 (each leg) WOD: 9 min AMRAP 15 Cal Row 12 OHS 9 Burpees Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 6pm Lite N Tite WOD 1: 5-4-3-2-1 Wall Walks 10-10-10-10-10 Pistols WOD 2: Partner Offense/Defense- 4 rounds Def: Run 200m Off: Man Makers for reps Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May31/"]WOD...
Memorial Day Schedule: 10 am and 11 am only Hero WOD: "Badger" In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. 3 rounds for time: 30 Squat Cleans 95/65 30 Pull-ups 800 m run Lv1: 25 reps of each,...
Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only Strength: Weighted Ring Push-ups 5x5 Lv1: regular push-ups (on bar if necessary, not knees) WOD: 4 min on/ 1 min off- 3 rds 6 Burpee Box Jumps (30/24) 12 KB/DB Snatch (53/35) Finisher: 50 V-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May29/"]WOD...
Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only 9:00 am Lite N Tite WOD 1: Med ball carry Partner relay 50m for max reps in 8 min (1 person stands at the 0m mark, and the other at the 50m mark) WOD 2: Tabata intervals Air squats 8rds 1...
Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only Skill: Kipping HSPU Progression -tripod -tripod kick out to plank -tripod kick up and out to extended plank -tripod kick out to wall with partner *do not move on to next progression until mastered the first one. Lv3- Free standing...
Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only May Challenge Test: 5 min to find max unbroken DU Benchmark: Deadlift 1 Rep max WOD: 6 min AMRAP 10 KBS 30 DU Lv1: 35/25 Lv2: 53/35 Lv3: 62/44 *Scale down by doing less DU Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May25/"]WOD LOGGING[/standout-css3-button] Don't...
Memorial Day Schedule: Monday, May 30. 10 am and 11 am class only! HERO WOD "BADGER" WOD: Run 1 mile Rest 2 min “Isabel” 30 Snatches Rest 2 min Row 2K Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 *if necessary have half the class start on the row* Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May25/"]WOD LOGGING[/standout-css3-button] Don't have a...