Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! Strength: Weighted pull-ups 5x3 E2M WOD: 4 rounds for time Run 400m 10 Push Press 5 Burpee Bar MU/ 10 burpee pull-ups Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
Memorial Day Schedule: Monday, May 28 9:30 and 10:30 am class only! WOD Regionals Event 2 “Linda” (for quality and finish)- 30 min cap 10-1 Deadlift 295/220 or 70% Bench 195/135 or 70% Squat Clean 145/105 or 70% If 70% of your one 1RM of each lift is less than Rx, go...
WOD: CrossFit Regionals Event 5 For time: 50 handstand push-ups 50 toes-to-bars 50-cal. Assault Bike/ Row 50 dumbbell box step-overs 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge M 70-lb. dumbbells, 24-in. box, 17-min. time cap F 50-lb. dumbbells, 20-in. box, 22-min. time cap -SCALED- 2 rounds for time/ 22 min cap 25 handstand...
Strength: EMOM 5 Power clean + hang squat clean Then, EMOM 10 1 clean WOD: 3rds 30 DB/KB Snatch (50/35) 75 DU 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....
Strength: Strict press 5x3 WOD: 15 min AMRAP Row 1000m then, 10 DB power cleans (50/35) 10 Push ups 20 Jumping air squats 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...
8:30 am Lite N Tite “DB Air Air Force” 35 Thrusters 35 One arm OHS 35 2 arm swings 35 push press 35 Power Cleans 35 Front Squats With 4 burpee EMOM, start with burpees Lv3: 50/35 9:30 and 10:30 am CrossFit Strength: E2M OHS 5-5-4-4-3-3 WOD: "Air Force" For time, with 4 Burpees every min on the min: 20 Thrusters,...
Benchmark WOD: "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Finisher: 90 sec Couch Stretch each side 3 min Lat foam roll each side 2 min barbell tricep smash each side See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
Strength: 30 min to find 1 rep max Deadlift WOD: 1 min for reps- Hang Squat Snatch @ 75/55 Rest 1 min 2 min for reps- Hang Squat Snatch @ 95/65 Rest 1 min 3 min for reps- Hang Squat Snatch @ 115/75 Lv1: 65/45 for all 3 intervals, practice technique Lv2: 65,75,85/...
Strength: 20-25 min to find 1 rep max Bench Press WOD: 30sec on/off - 5rds for total reps Burpees Rest Ring Rows Rest V-ups 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 CrossFit Potrero Hill, we...
Strength: 1 RM Back squat 25-30 min WOD: 7 min AMRAP 7 DL 7 HPC 7 Thrusters Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 6pm Lite N Tite: WOD TBA Strength: Filly Press 5x8 WOD: 30 min Partner AMRAP 400m run 20 push-ups 20 box jumps 20 cal bike 20 plank burpees 20 v-ups See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't...