12 Jun

Posted at 21:01h in WOD

Strength: Strict Press 5x8 every 3 min. Start at 65-68% of 1 rep max WOD: 10 rounds 1 min for max C&J reps: 8 Lateral Bar burpee Clean and Jerks for reps in remaining time. Rest 1 min Lv1: 75/55 Lv2: 125/85 Lv3: 155/105 See the weekly program skeleton HERE. Log your scores on Beyond the...

11 Jun

Posted at 21:43h in WOD

Strength: Back squat 5x5 @75% Every 2.5 min Benchmark WOD: “Nancy” 5 rounds for time 400m run 15 OHS 95/65 6pm Lite N Tite 5 RFT 10 WB 20/14 (10ft/9ft) 10 Right, Left, Center MB Sit ups (R,L,C = 1 Rep) 50 Du/200 Singles 10 Burpees 10 Box Jumps 24”/20” See the weekly program skeleton HERE. Log your scores...

10 Jun

Posted at 20:00h in WOD

Strength: Bench press Test max reps at: Lv1: 85/55 Lv2: 115/75 Lv3: 155/105 *Pick a level, no inbetween levels today! WOD: WOD: 25 min AMRAP 50ft broad jump 50ft HS Walk back/3 wall walks 10 Strict pull-ups 12 Single arm DB/KB OH lunge (50/35) See the weekly program skeleton HERE. Log your scores on Beyond the...

09 Jun

Posted at 20:00h in WOD

9:30 and 10:30 am CrossFit Strength A: 3-position Snatch (Hip, above knee, below knee) Every 2 min for 8 sets *Increase every other set.* Strength B: Deadlift 4x8 E3M Start at 65% and increase as desired Finisher: 3x10 bar rollouts 3xMax reps reverse DB flys 5-10 See the weekly program skeleton HERE. Log...

08 Jun

Posted at 20:00h in WOD

8:30am Lite N Tite Skill:Team broad jump wars WOD: 5rds for time 1 sled push or 4 tire flips 10 DB Push Press (pick load) 15 Jumping pull-ups 20 Sit-ups 25 Air squat 9:30 and 10:30 am CrossFit Strength: Strict Press 4x10 E3M Start at 60% and increase as desired. Partner WOD: Part A: 8 min for...

07 Jun

Posted at 20:00h in WOD

Strength: Back rack barbell Box Step-ups E2M 5x5 each leg WOD: 1 min stations for reps- 4 cycles -DU -DB burpees 35/25 (G2O) -Bike Cal -OHS (75/55) -DB Russian Twists 35/25 -rest See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...

06 Jun

Posted at 20:27h in WOD

Strength/Skill: 10 rounds 30 sec max reps Ring Muscle-Up 30 sec rest Lv1: Ring rows Lv2: Jumping MU WOD: Run 800 20 T2B 20 Pistols Run 400 16 T2B 16 Pistols Run 200 12 T2B 12 Pistols Run 100 8 T2B 8 Pistols See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...

04 Jun

Posted at 20:00h in WOD

Strength: Weighted Ring Dips 5x5 E2M WOD: Row 1500m Then 5 rounds 40 DU 30 KBS 20 HR push-ups Lv1: 25/18 Lv2: 44/25 Lv3: 53/35 6pm Lite N Tite WOD: Run 800m 5rds of 20 Jumping lunges 10 Clapping push ups Then Run 800m Finisher: 100 partner mb sit-ups See the weekly program skeleton HERE. Log your scores on Beyond the...

03 Jun

Posted at 22:05h in WOD

Strength: Back Squat 5x8 @ 65-68% E3M WOD: 8 min AMRAP 16 DB Single Arm OHS 8 Burpee Box jump overs Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 See the weekly 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...