Strength: 5x2 Turkish Get-Up WOD: Lv3 Death by HSPU Start at 1 rep in the first minute, and increase by 1 rep each minute until cannot complete the given amount of reps in that minute. WOD: Lv1/2 Death by Push-ups Start at 2 reps in the first minute, and...
Strength: Back squat every 3 mins 5 @ 80% 3 @ 90% 1 @ 95% 5 @ 85% 3 @ 98% 1 @ 105% max reps @ 85% *tip: last 1 rep should be a PR goal. Start there, and go backwards around a 5-10# jump between 1 and 3 rep sets and...
Strength: Every 2 min for 8 min (4 rds) 4 strict pull-ups heavy as possible Lv1- 4 Negative Pull-ups WOD: 4 rounds 400m run Max Rep Pull-Ups (unbroken) Post total pull-ups and time Let us present the athlete of the month for September: Nick Poggetti! Read more about Nick's CrossFit journey here. Log...
Strength: 5x3 Push Press Every 2 mins for 10 min, 3 reps WOD: 5 Rounds 5 Shoulder-to-Overhead 10 Burpees Lv1: 115/75 Lv2: 155/105 Lv3: 185/125 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/13"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
Lite N' Tite WOD @ 9am WOD 1: 10 rds 30 sec on/off Row for calories WOD 2: 4 rds 2 min on/ 1 min off 10 Goblet Squats 10 KBS Shuttle Runs for reps Regular WOD 9:30 & 10:30am Strength: 12 min EMOM 1 Snatch @ 85-90% effort should be heavy enough...
WOD: "Never Forgotten" In honor of the firefighters of 9-11, New York, New York. For Time: Teams of 2 or 3 -share work as desired -one partner works at a time Buy-in 2001 meter Row then, 4 rounds of 9 rope climbs, 15ft 11 squat cleans thrusters (135/95) then, Cash out 400 m partner...
Strength: Alternating Every 90 secs for 4 rounds each -4 pistols heavy as possible -10-15 decline pushups Lv1: regular push ups Lv2: feet raised above hands, hands on floor Lv3: feet on box, hands on parallettes Partner WOD 3 rounds defense: 400m run offense: AMRAP 4 pistols 6 DB snatch @ heavy 8 hurdle jumps 24/20 Let us present...
Strength: EMOM 15 Clean and Jerk -increase weight every 3 mins finishing at 90% WOD: 5 rds for time 15 Knees to elbows 12 Deadlift 9 Clean & Jerk Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Let us present the athlete of the month for September: Nick Poggetti! Read more about Nick's CrossFit journey here. Log...
Strength: 5x3 back squat @ 85% every 2 mins WOD: “Whitten-Army” for time 22 KBS (2 pood) 22 Box Jump (24 in)s 22 Burpees 22 Wall Balls 20 lbs 400 m Run 22 Wall Balls 22 Burpees 22 Box Jumps 22 KBS This is an ode to the firefighters in NY who were lost during...
Labor Day hours are: 8:30am Elements 9:30am and 10:30 am regular class 9:30am Clean Break Barbell Club Click here to see the schedule. Labor WOD: (In Partners) 1 round: 10 sled push 10 tire flips -1 min rest- 2 rounds: 200 m farmer carry (one arm) 20 KB SN (one arm) -1 min rest- 3 rounds: 30 DU 15...