Skill: Kipping HSPU tips/ progressions. WOD: Run 400 Then, 5rds 8 HSPU 16 T2B 24 DU Then, run 400m 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 provide free access to this tool...
Happy Mother’s Day to all of our Awesome CrossFit Moms! You ROCK! Megan Becker, Rachel Bradford, Janna Cordiero, Dea Smeed, Luann Walsh, Ashley Gould, Summer Evert, Ellen Kato, Kelly Allison, Laura Cocas, Erica Garcia, Mila Yevelev, Yasmen Metha, and Erin Rhyne to name a few! ...
8:30 am Lite N Tite For time: 10 Sprints, 100 m 60 Burpees 50 Pull-ups 40 Pistols 30 Kettlebell Swings, 72/53 lbs 20 Strict Handstand Push-ups 10 Sprints, 100 m Share work as desired. 9:30 and 10:30 CrossFit Strength: Strict press 5x5 E2M WOD: 20 min AMRAP 400m Dbl KB Farmer Carry (shared) 20 Syncro OH Lunges (single arm) 40 Dbl...
Strength: E90sec for 8 sets Clean + Hang Clean + FS (3 squats total) WOD: Partner Offense/Defense 3 rds Defense: 400m run Offense: AMRAP while partner runs 1 Muscle-up/3 burpee Pull-ups 3 Ground-to-Overhead *Pick up where you left off *record rounds of MU/G2OH Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 See the weekly program skeleton HERE. Log your...
Hero WOD: "Morrison" 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on...
Strength: Deadlift 5x3 E2.5 min (around 85%) WOD: Alternating EMOM 15 -5 Weighted Strict Pull-ups AHAP -12-20 DB saw press (seated on floor) -10 BB glute Bridges (floor or bench) See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
Skill: May challenge Find Max rep DU (5 min of attempts) Strength: Bench 5x3 15 min WOD: 2 min on/ 1 min off- 4 cycles 10 Renegade rows (35/25) DU for reps 1 min rest Scaled: 1 push-up 6pm Lite N Tite For time: 1K row 2 min rest 3 rds 30 KBS 15 Burpee BJ over 2 min rest 65/50 Cal Bike 2...
Strength: Back squat 5x2 E2M WOD: 10 min AMRAP 10 OHS 10 Bar facing burpees Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 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....
Skill: Pull-up technique- kipping/ butterfly WOD: Alternating EMOM 24 5-10 C2B pull-ups 10 Pistols AHAP 8/10 Cal Bike Finisher: 30 strict T2B 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....
8:30 am Lite N Tite 3rds 1 min on/off 10 burpees then shuttle runs for reps 1 min rest 15 air squats +shuttle runs for reps 1 min rest 5 pull-ups+ shuttle runs for reps 1 min rest Repeat 3x more with row for Cal 9:30am and 10:30am CrossFit Strength: Power Clean E2.5M 5-5-5-5-5 Partner WOD: 10 DL Run...