Strength: Push Press Wendler wk 2, c2 70% +10# x3 80% +10# x3 90%+10#x3+ WOD: Master’s event 3 15 min AMRAP 55 double-unders 15 chest-to-bar pull-ups 5 hang power cleans Men use 155 lb. Women use 105 lb. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May15/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...
Strength A: 12 min 3 Pos snatch Floor, knee, high hang Work up to a heavy 1 rep (3 lifts total) Strength B: 12 min Back Squat Wendler wk 2, c2 70% +10# x3 80% +10# x3 90%+10#x3+ WOD: 9 min AMRAP 3 Power SN 6 Back Squats 9 T2B Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here:...
Mobility: Banded Ankle Anterior Skill: Pistol Partner WOD: 8 x 100m sprint then, 50 Burpees 40 Pullups 30 Pistols 20 KBS (70/53) 10 Strict HSPU/ 6 Wall Walks then, 8 x 100m sprint 25 min cap *Alternate on sprints then share work as needed* Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May13/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
Skill: EMOM 6 2 heaving snatch balance w/ 2 sec pause at bottom Strength: Deadlift Wendler wk 2, cycle 2 70% +10# x3 80% +10# x3 90% +10# x3+ *% based on 90% of 1 RM WOD: 6 min AMRAP 6 Sumo DL 185/135 6 Burpee Box Jump Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May12/"]WOD LOGGING[/standout-css3-button] Don't have...
Warm-up/skill: 8 min handstand play Strength: Push Press Wendler wk 2, c2 70% +5# x3 80% +5# x3 90% +5# x3+ WOD: 3 rds: 3 min on/1 min off Row 200m Max rep Thrusters Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 *Start half class at 2 min mark so there are enough rowers. Finish: Couch Stretch Log your WOD scores here: [standout-css3-button...
Skill: -Power Snatch Cycling review -Bar MU drills WOD: Open 16.3 7 min AMRAP 10 Power Snatch (75/55) 3 Bar Muscle-up Let's see if you have been practicing those Bar Muscle-ups! Scaled 7 min AMRAP 10 Power Snatches (45/35) 5 Jumping C2B pull-ups Masters 7 min AMRAP 10 Power Snatches (65/45) 5 Chest to bar pull-ups Strength: Back Squat Wendler week 2, cycle...
Hero WOD: "Abbate" For time: Run, 1 mi 21 Clean & Jerks, 155# Run, 800 m 21 Clean & Jerks, 155# Run, 1 mi Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May09/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...
We have quite a few Mom's at our box! Cheers to you and all the hard work you put in to take care of yourself and your kiddos! HAPPY MOTHER'S DAY Strength: 15 min 3 Pos Clean (Floor, knee, high hang) Work up to a heavy 1 rep WOD: 3...
Strength: Push Press wendler wk1, c2 (repeat) 65% +10# x 5 75% + 10# x 5 85% +10# x 5+ %based on 90% of 1 RM Partner WOD: 15 min AMRAP 30 OHS 100 DU/Lateral bar hops 30 S2OH 100 DU/ lateral bar hops 30 C2B pull-ups *share work as desired *one person works at a time...
Strength: Back Squat wendler week 1, cycle2 (repeat) 65% + 10# x 5 75% + 10# x 5 85% + 10# x 5+ % based on 90% of 1 RM WOD: for time "KB chipper" 30-25-20-15 -Goblet squat -KB swing -Goblet lunges (total) -KB snatch (total) Lv1: 25/15 Lv2: 44/25 Lv3: 53/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May06/"]WOD LOGGING[/standout-css3-button] Don't...