It is our 7th Annual Holiday Athlete's Cup! Please arrive by 9 am. Athlete briefing at 9:15 am. No required attire, but the more festive the better! This is an individual competition with prizes for the athletes who place top 3! Feel free to bring drinks and...
Skill: Ring Muscle-up Drills and Skillz (10-15 min) -Swing -Transitions -Banded strict transitions/ Ring rows (pulling to bottom of rib cage) -Ring drops/support holds Partner WOD: 20 min AMRAP Relay style- (Partner 1 completes an entire round while Partner 2 rests) 10 Box Jumps 24/20 15 Air Squats 1 Strict Ring MU/ 2 Ring...
STRENGTH: Part A Split Jerks 15MIN Build To A Heavy 3 Rep Then, Part B 3 X 3 w/ 75-80% of A WOD: 50 DU/ 85 Singles 12 Push Jerks 135/95 50 DU/ 85 Singles 9 Push Jerks 155/105 50 DU/ 85 Singles 6 Push Jerks 185/125 LV2:95/135/155, 75/95/105 LV1:65/95/125, 65/75/95 Log your scores on Beyond the Whiteboard Don't have a...
HERO WOD: "HOOCH"...
STRENGTH: Tempo Front Squats (18MIN) (30X1) *3 Sec descent 5 X 3 Super Set W/ 5 High Box Jumps WOD: 2 Rounds For Time 800M Run 30 Single Arm DB Box Step Over 50/35, 24/20 30 C2B Pull-ups/ Pull-ups *18MIN CAP ...
SKILL: Rope Climb Technique Work (12MIN) WOD: 18 MIN Alternating EMOM 2-3 Rope Climbs/4 Strict Pull-ups+4 Strict T2B 5-7 Clean and Jerks 135/95 8-10 Bar Facing Burpees LV2:115/85 LV1:95/65 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to...
STRENGTH: Wendler Make-up Back Squat, Strict Press or Deadlift Week 3 Cycle 2 % Based on 90% of 1RM 75% + 10# X 5 85% + 10# X 3 95% + 10# X Max Reps WOD: 10 MIN AMRAP 200M RUN 7 Power Snatches 75/55 7 Overhead Squats 75/55 2 MIN REST 10 MIN EMOM 15/12 Cal Row OR...
9:30 and 10:30am class only today! Strength 3 sets for quality: 12 Single Arm KB Front Rack Lunge 8 Barbell Bent Over Row 2 TGU each arm WOD: 12 min Alternating EMOM 18 KBS 53/35 12/10 Cal Bike *scale reps so work can be done in 45 sec or less ...
WOD: 5 MIN AMRAP 40-30 Cal Row Buy-In Max Rep Handstand Push-ups/ Box Push-ups 2 MIN REST 5 MIN AMRAP 10/8 Cal Bike 12 C2B Pull-ups/ Pull-ups 2 MIN REST 5 MIN AMRAP 30 DU/ 50 Singles 30 Mountain Climbers * Reminder, we will be re-starting the “Wendler 5-3-1” strength cycle October 8th. Please make time...
STRENGTH: Banded Deadlift 5 X 3 (15MIN) SKILL: 6 MIN EMOM Deadlift + Hang Clean + Hang Clean/Jerk *Emphasis on mechanics/consistency *Build each minute and focus on keeping the bar path close WOD: Crossfit Team Series Event 7: 1 Rep Max of: Deadlift + Hang Clean + Hang Clean/Jerk *10 MIN CAP *Score Total Weight Combined LITE N'...