WOD: “Friday the 13th on Voodoo Medicine man” 13 Front Squats, 135/95 lbs 13 Pull-ups 13 Thrusters, 135/95 lbs 13 Ring Dips 13 Hang Power Cleans, 135/95 lbs 13 Burpees 13 Sumo Deadlift High-pulls, 135/95 lbs 13 Row Calories 13 Snatches, 135/95 lbs 13 Push-ups 13 Overhead Squats, 135/95 lbs 13 Knees To Elbows 13 Push Jerks, 135/95 lbs Lv1:...
Skill: (10 min) Ring MU Drills -hip to rings -ring supports/ drops -transitions WOD: Granite Games Qualifier #5 18 MIN TIME CAP 2 Rounds: 6 Ring Muscle Ups 12 Deadlifts (225lb/155lb) 18 Box Jump Overs (24”/20?) 2 Rounds: 4 Ring Muscle Ups 8 Deadlifts (315lb/205lb) 12 Box Jump Overs (24”/20?) 2 Rounds: 2 Ring Muscle Ups 4 Deadlifts (365lb/235lb) 8 Box Jump Overs...
Strength: 20-25 min to finish both: Strict HSPU 5x5 (rest 90 sec- 2 min between sets) then, Strict Press w/ KBs suspended with bands 3-5 x 4 sets (rest 90 sec- 2 min between sets) WOD: for time 1000m row 100 DU 1 mile run See week program skeleton HERE. Log your scores on Beyond...
Strength: (20 min) Back squat w/ KB suspended from bar using bands. Example video here. 5-5-3-3-3 50-60% and increase as desired. This is to focus on core stability and staying tight throughout the entire movement. WOD: Accessory 4 rounds for quality BB Glute Bridge x8 Bar rollouts x8 Bent over Row x8 Finisher:...
WOD: 1 min stations for reps- 4 cycles -C2B pull-ups -Push-ups -Power cleans (95/65) -Box Jump Overs 24/20” -Bike cal -Rest 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....
9:30 and 10:30am CrossFit Class Strength: E2M 18 min Clean pull + Power Clean + Clean WOD: Challenge of the Month Max Unbroken Wall balls @ 20/14 Finisher: Every 30 sec Plank Side plank Side plank 3 rds See week program skeleton here. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
8:30am Lite N Tite Strength: Kneeling Filly Press 5x8 Super set with 10 hollow rocks (5x) WOD: 20 min running clock Buy-in Together: 50 burpees over plank (share burpees) 800 m Run (together) Then Relay* AMRAP: 20 Unbroken DU* 20 Single arm thrusters (50/35) *For the relay, one partner does an entire round while the other rests...
Strength: Overhead Squat E2M 5x3 (start at 80% and increase as desired) WOD: 3 min AMRAP/ 1 min rest- 4 cycles 4 Power Snatch 5 OHS 6 T2B Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 *restart AMRAP each cycle See week program skeleton here. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
Strength: Deadlift E2M 5x1 @ 90% WOD: 3rds for time 500 m row 21 Ring Dips 21 Box Jumps 24/20” 500 m row 15 Ring Dips 15 Box jumps 24/20” 500 m row 9 Ring Dips 9 Box Jumps 24/20” See week program skeleton here. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
4th of July Holiday Schedule: 9:30 and 10:30 am class only! No Mobility class 7/5-7/16 WOD: "July 4, 1774" 7 rounds for time of: 4 Handstand Push-ups 1 Rope Climb, 15 ft 7 Hang Squat Cleans, 95/65 lbs 7 Push Press, 95/65 lbs 6 Chest-to-bar Pull-ups *4 Burpee EMOM*- start with burpees Lv1: 65/45 Lv2:...