4th of July Holiday Schedule: 9:30 and 10:30 am class only! No Mobility class 7/5-7/16 Strength: 20 min to find a heavy 1 rep Strict press. Then find max push press reps at that weight. WOD: For total reps 3 min AMRAP Curtis Ps @ 95/65 1 min rest 4 min AMRAP Curtis...
Strength: E2M Back Squat 5x1 @ 90% WOD: Grantie Games Qualifier #4 8 min cap 3,6,9,12,9,6,3 Hang Squat Cleans Bar facing burpees Lv1: 75/55 Lv2: 115/80 Lv3: 135/95 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...
9:30 and 10:30 am CrossFit Strength: Bottoms up kettlebell press (single arm) 3x5 each arm (slowly) Test: 50 HSPU for time (Kipping OK) WOD: Tabata intervals -Bike ca 8x 1min rest -RKBS 8x 1 min rest -Sit-ups See week program skeleton here. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
8:30am Lite n Tite 10 min AMRAP 50/40 cal bike Buy-in then, DB clusters for reps (35/25) Rest 3 min 10 min AMRAP 50/40 cal row Buy-in then AMRAP 10 BJ overs 10 DB Snatch (50/35) Rest 3 min 10 min AMRAP Run 1200m run buy-in then, Ring MU/ burpee pull-ups for reps 9:30 and 10:30 am CrossFit Challenge of...
Strength: Tall Jerk Drills w/ pvc or light bar then, E2M for 18 min Split Jerk 3-3-2-2-2-1-1-1-1 (rack OK) WOD: For time: 800m run 30 Burpees 400m run 20 Burpees 200 m run 10 Burpees Finisher: 2 min Hollow Hold See week program skeleton here. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
Strength: E2M for 18 min Hang Power Clean 3x3 Hang Squat clean 6x2 WOD: 9 min AMRAP 1000m row buy-in Back Squat for reps @ BW Lv1: 50% BW Lv2: 70% BW (Off rack is OK) See week program skeleton here. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
Skill: Rope climb technique, with and without legs WOD: Part A: 7 min AMRAP 1 legless rope climb/4 rope walks 14 alternating pistols Rest 3 min Part B: 7 min AMRAP 7 C2B pull-ups 14 OH Plate Lunges (45/35) Rest 3 min Part C: 7 min AMRAP 100m run Max rep Unbroken T2B (score is T2B reps) *If you are...
Hero WOD: “McGhee” 30 min AMRAP 5 Deadlift 13 Push-ups 9 Box jumps 24/20” Lv1: 155/105 Lv2: 225/155 Lv3: 275/185 6pm Lite N Tite Strength: 5 x 8-10 KB/Db single Leg RDL WOD: 20 min AMRAP 400m run + 1RD Cindy 400m run + 2Rd Cindy 400m run + 3Rd Cindy 400m run + 4Rd Cindy and so on Log your scores on...
Strength: Alternating EMOM 10 -Strict Press 5x3 start at 80% -Seated box jump x3 @ high WOD: 10 min AMRAP Offense/ Defense with a Partner: Def: 10/8 cal bike Off: KB hang power clean + pp (one arm) Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Finisher: 100 russian twist w/ medball toss to partner (50 each) Log your scores...
Granite Games WOD 4 8 min cap 3-6-9-12-9-6-3 Hang squat clean 135/95 Bar facing burpees Lv1: 75/55 Lv2: 115/80 See WOD standards HERE. Strength: Front Squat 5x3 @ 75% or more Every 2 min Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...