Skill: 15 min: Bar MU drills (if you have C2B pull-ups) Hips to bar Jumping BMU Banded BMU Scaled: 15 min AMRAP for quality Max Ring support hold 10 GHD sit ups 5 Hard Ring Rows WOD: 5 min AMRAP 5 Strict HSPU 10 Pistols 2 min Rest 4 min AMRAP 5 HSPU (kip OK) 10 OH lunges with plate 35/35 2...
Third Week of CrossFit Games Open! Thursday's Schedule Feb 25-March 25th 6am, 7am, 8am and 12pm are regular scheduled classes and WODs No Class at 5pm- come watch the open announcement live with us! 6-7:30pm Come anytime to do the open workout (registered or not) 6:30pm Olympic...
Third Week of CrossFit Games Open! Thursday's Schedule Feb 25-March 25th 6am, 7am, 8am and 12pm are regular scheduled classes and WODs No Class at 5pm- come watch the open announcement live with us! 6-7:30pm Come anytime to do the open workout (registered or not) 6:30pm Olympic...
Strength: Bench Press 5x8 WOD: 300 DU for Time, with Penalty: 10 T2B + 5 Burpees Lv1: 500 Singles w/ penalty 10 HKR+ 5 burpees Lv2: 200 DU with 5 T2B + 5 Burpees every min (no penalty) -13 min CAP- ` Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/mar09/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
Strength: Bench Press 5x8 WOD: 300 DU for Time, with Penalty: 10 T2B + 5 Burpees Lv1: 500 Singles w/ penalty 10 HKR+ 5 burpees Lv2: 200 DU with 5 T2B + 5 Burpees every min (no penalty) -13 min CAP- ` Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/mar09/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
Drill: 4 min AMRAP with empty bar Muscle SN Pressing SN Bal SN Bal High Hang SN Hang SN WOD: Alternating EMOM-7rds 30 sec max Strict Pull-up 2 Hang (Squat) Snatch- pick load *Sub with 3 Neg Pull-ups, or banded strict, no more than 1 band Strength: Back Squat 5x8 every 3 min Finish: 90 sec Couch stretch 6pm Lite...
Drill: 4 min AMRAP with empty bar Muscle SN Pressing SN Bal SN Bal High Hang SN Hang SN WOD: Alternating EMOM-7rds 30 sec max Strict Pull-up 2 Hang (Squat) Snatch- pick load *Sub with 3 Neg Pull-ups, or banded strict, no more than 1 band Strength: Back Squat 5x8 every 3 min Finish: 90 sec Couch stretch 6pm Lite...
Great job on Open 16.2! Don't forget to submit your score by 5pm, and include your tie-break time! WOD 30 min AMRAP 7 Clean and Jerks 14 Box jumps 24/20" 21 Air Squats Lv1: 95/65 Lv2: 115/75 Lv3: 155/105 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/mar07/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
Great job on Open 16.2 yesterday! Don't forget to submit your score, and include your tie-break time! Strength: Deadlift 5x8 Every 3 min Start at 65% and increase from there WOD 21 min EMOM Min 1: 10 Burpees Min 2: 16 KB Snatch Min 3: 20 Jumping lunges Log your WOD scores here:...
Week two of the CrossFit Games Open! Saturdays' Schedule Feb 27-March 27th 9am Lite N Tite 9:30 am-11:30 come anytime to do the open workout. First heat starts at 10am! (registered or not). No regular CrossFit class during this time. 11:30am Olympic Lifting WOD: CrossFit Games Open...