Lite N Tite 9am Class: WOD 1: 3 rds for time -25 Ball Slams (30/20) -Bear Crawl ball push length of rig -200 m Ball carry -Burpee ball toss to the end of rig rest 5-7 min WOD 2: for time 5-4-3-2-1 Wall Walks 34-30-24-20-14 Jumping Lunges (total) 9:30 and 10:30am Regular CrossFit Class Warm: Ring...
Strength: Alternating EMOM 10 min -3-5 Ring Dips or 1 MU + 2-5 dips -20 Hollow Rocks WOD: 8 rds Every 90 sec 5 Hang Power Cleans 30 DU/ 30 Lateral Hops Lv1: 75/45 Lv2: 105/65 Lv3: 125/85 Let us present the athlete of the month for September: Nick Poggetti! Read more about...
Strength Every 2min for 10min 1 Back Squat @ 90% WOD: 3 rounds 500 row 10 Back Squats @ Body Weight 2 min rest Let us present the athlete of the month for September: Nick Poggetti! Read more about Nick's CrossFit journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/24"]WOD LOGGING[/standout-css3-button] Don't have a...
Strength: EMOM 5 2 Strict Press take time to build to new load, then.. Every 90 sec for 5 rds 2 Push Press take time to build to new load, then.. Every 2 min for 10 min 2 Push Jerk WOD: for time 200m run 3 rounds “Cindy” 200m run 2 rounds Cindy 200 m run 1 round Cindy 200 m...
Strength: EMOM 10 2 Touch-and-Go Clean for quality 1st and weight 2nd WOD: 5 rounds: 3 Deadlift (~75-80% of 1RM) 12 Box Jumps (24/20) Lv1: 165/135 Lv2: 225/175 Lv3: 285/205 Lite 'N Tite 6pm WOD Skill: Alternating EMOM 10 -3-8 Strict Pull-ups/ or 3 Negative Pull-ups -4-6 Shoot thrus (parallettes or 20” boxes WOD: 6rds 30 sec...
Mobility Lab with Yasmen today at 6pm! Come to increase performance, gain better positions, and/or reduce pain. Free for all members! Strength: Bench Press 4x5 @ 75% Work up to 75% of 1RM and do 4 sets of 5 reps at same weight WOD: for time 3 rounds 10...
Strength: EMOM 6 2 snatch balance then… EMOM 6 2 snatch then...
Wish Team MURRRDDDAAA (Ja Rule Voice) good luck at the Caffeine and Kilos Competition today! Coaches Ty, Derek and Alexis will be up in Sacramento all day representing CFPH! 9 am Lite 'N Tite WOD: Skill: Rope Climb Technique WOD: Buy-in 5, 40 ft sled push then, 5rds 1 Rope climbs/ 4...
Strength: Every 2 min for 20 min 2 Thrusters (off rack) Skill Bar MU drills WOD: 3 rounds 2 min On/ 1 min Off 4 thrusters 75/55 1 bar MU *Restart AMRAP each cycle* Lv1: 45/35, 4 Pull-ups Lv2: 65/45, 3 C2B Lv3: 75/55 Let us present the athlete of the month for September: Nick Poggetti! Read more...
Mobility Lab Today @ 7am - increase performance or prevent injury, Yasmen is here for you! Strength: 10 min build to max 2 rep Power Clean WOD A: 6 min AMRAP 2,4,6,8 Pwr Clean Burpee Lv1: 85/55 Lv2: 105/75 Lv3: 135/95 (after the 8th rep, go back to 2 rep) -rest 3 mins- WOD B: 6...