Strength: Push Press 1RM (18MIN) WOD: 800M Run 30 C&J (95/65) 400M Run 20 C&J (135/95) 200M Run 10 C&J (155/105) LV1: Stay at same weight for all sets LV2: 75/55, 95/65, 135/95 Lite N Tite: 3RDS 11/9 Cal Row 9 Burpees 11 Air squats 3RDS 11/9 Cal Row 9 Box Jumps 24/20 11 Push-ups 3RDS 11/9 Cal Row 9 R,L,C MB Sit-ups 11 Wall balls 20/14 See...
Strength: Back Squat 1RM (25MIN) WOD: 21-15-9 Box Jump overs Pull-ups See week program skeleton HERE. 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 this tool for our member athletes....
WOD: Accessory Circuit / Flush EMOM x 6 RDS (30 min) - 45 sec Ski ERG - 5-8 Filly press each arm - 10 Back extensions (45/35) - 45 sec Bike - 45 sec Plank hold * 40-60% Effort * Reminder we are retesting our 1RM back squat, push press, and deadlift this...
WOD: LNT and CrossFit 5k Row (Switch every 500M) Then, 100 Alt DB Snatch 50/35 100 Burpees * Share work as desired * Scaled - 3k Row Recommended Cool Down: 200M Walk 2 MIN in straddle pose 1 MIN dead hang from pull up bar 2 MIN banded lat stretch each side 10 Cat/Cow See week program skeleton...
Strength: Pause Front Squats 5x3 with 3sec pause (15min) WOD: 400M Run 30 Alt. Pistols / 30 Weighted DB Lunge 40/30 400M Run 60 Sit-ups / 30 GHD RX+ 400M Run 90 Wall balls 20/14 Recommended Cool Down: 2-5min Bike 30-50% effort Couch stretch 2min each side Cobra Pose 2min Pigeon Pose 2min each side See week program...
Strength: Every 2:30 for 6 Sets 3x3 Halting Power Snatch 3x3 Halting Snatch WOD: 8 MIN AMRAP 50 DU/ 75 Singles 7 Power Snatch 95/65 4 Bar Muscle Ups / 8 Burpee Pull-ups L1: 75/45 L2: 85/55 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
Strength/Skill: 10 MIN EMOM 5/5 Single Leg DL w/kb WOD: Alt EMOM 15 - Seated box jumps x 5 - Pendlay Row x 5 - 45 Sec plank See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
Strength: Every 90 sec for 7 sets 1 Push Jerk + 1 Split Jerk Then, September Cahllenge: 8 min to find 1 RM Split Jerk WOD: Every 2 min x 7 250 row 6/6 Single Arm db/kb Jerk 50/35 Lite N Tite Part 1 10 min AMRAP 200m run 10 Burpees 15 V-ups 20 Lunges with Plate OH 4 min rest Part...
Labor Day WOD: “Hotshots 19” 6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m See week program skeleton HERE. 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...
Strength: 3 x 8 Weighted Push-up Super Set 1:00 min Plank on Hands WOD: 30/24 Cal Bike 30-20-10 DB Snatch (50/35) DU 30/24 Cal Bike Labor Day Schedule: 9:30AM/10:30AM CrossFit See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...