9:30 and 10:30 am CrossFit Skill: Rope climb technique WOD: -100m sled push -15 burpee box jump over (24/20) -25 db DL (50/35) -12/10 Rope Climbs -25 db DL (50/35*) -15 burpee box jump over -100m sled push* *outside *50# db in each hand RC scale: 30 strict knee raises/15 rope walks See week program skeleton HERE. Log your...
8:30am Lite N Tite 10-1 Squat Jumps with medball (20/14) 1-10 DB burpees (G2OH) Lv1: 20/10 Lv2: 25/15 Lv3: 35/25 100m MB run between sets 9:30 and 10:30 am CrossFit Strength: EMOM 6 (warm-up, increasing, start at 60%) 2x3 Cleans 2x2 Cleans 2x1 Cleans Then, 12 min to find 1 RM (squat) Clean WOD: 10-1 Squats...
Skill: Muscle up drills 2x Swings x5 Ring supports x10sec/ ring drops x5 Transitions x5 WOD: Each round for time 30/24 Cal Bike 15 V-Ups 10 KBS (70/53) 5 MU/ 7 C2B/ 9 Pull-ups REST 2 min Repeat x 3 Lv1: 53/35 Lv2: 62/44 Lv3: 70/53 See UPDATED week program skeleton HERE. Log your scores on Beyond...
Skill: Rowing Technique Strength: Deficit DL 3x8 40-50% WOD: Benchmark Test- 2k Row for time Finisher: 3 min hollow hold (accumulated) See UPDATED 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...
Strength: E2MOM x 6 2 Hang Power Clean + 1 Hang Clean WOD: Partner Offense/Defense- 3rds OFF: AMRAP 5 DL + 4 HPC + 3 FS DEF: 400m run Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finisher: Hamstring/ low back recovery See UPDATED week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't...
Strength: 5x5 Every :90 Strict press with banded kettlebells WOD: 15-12-9-6-3 -Burpees -T2B -Weighted Step ups 20” Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Finisher: Filly press 3x8-10 *Why so light you say..? It is deload week from Wendler- in this time we will catch up on technique. We will be upping the weight...
Strength: Back Squat 3x3 w/ 2sec pause. Work with 40-60% of 1RM *no more. (12-15min) WOD: 14.1 open 10min AMRAP -30 Dubs -15 Power snatches 75/55 *Why so light you say..? It is deload week from Wendler- in this time we will catch up on technique. We will be upping the...
WOD: 28 min AMRAP -45 DU/ 135 singles -45 sec plank on hands -200m run -45 sec Front rack dbl KB hold (53/35) Goal: 7 rounds Finisher: 3 sets GHD situps x 15-25 Rotator cuff (external rotation) x15-20 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
5 Year Anniversary Brunch Today from 10:15-12pm! Come WOD and stick around for mimosas, vegan protein waffles, sausage and stone fruit! We are celebrating being in the 175 location for 5 years! 8:30am LNT, 9:30 and 10:30 am Hero WOD: “Kalsu” 100 Thrusters for time with a 5 burpee...
Challenge of the Month test: Find 1 RM Turkish Get Up (12-15 min) WOD: 2 min on / 2 min off - 5rds 10 Box Jumps 24/20" 20 Air squats 80 ft Box push across floor C2B pull-ups for reps (should have ~40 sec for pull-ups) Scaled to 5/15 box jumps/air squats See...