Skill: 5 min Handstand Practice Hero WOD: “Moose” 1k Row Then, 10 rounds 7 Bar-Facing burpees 3 Thrusters @ 95/65 Then, Run 1200m Lv1: 65/45 Lv2: 75/55 6pm Lite N Tite: 250 Single Unders 100 Box Jumps 24"/20" 100 Wall Balls 20/14 80 Burpees 80 KBS 53/35 60 Sit Ups 60 Pull-ups 40 OH Plate Alternating Lunges 45/25 ...
Strength: E2M for 12 min Clean 3-3-3-2-2-2 WOD: 10-1 Deadlift Ring Dips Lv1: 135/95 Lv2: 185/135 Lv3: 225/155 *Weekly Programming coming soon..* 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.5...
Strength: 15 min to Find a heavy set of: 3 Push Press+ 2 Push Jerk WOD: 3rds 5 BB burpees (G2OH)* 10 Box jumps Rest 1 min Repeat 2x (9rds total) Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Barbell burpee = push-up on bar, power clean + S2O Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
8:30 am Lite N Tite: Teams of 2 Complete: Split 50 reps evenly 50 WBS 20/14 100m Run Each 50 Du's (or 150 Singles) 100m Run Each 50 American KBS 53/35 100m Run Each 50 Box Jumps 24/20" 100m Run Each 50 Burpees 100m Run Each 50 MB Sit-ups 100m Run Each 50 Russian KBS 53/35 100m Run Each 9:30 and 10:30...
Skill: HSPU kipping progression WOD: 3rds for time: 15 HSPU 400 Run Finisher: Accumulate 2 min L-sit hold 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...
Strength: A: Every 90 for 6 rds 2 PC + 1 Jerk B: E90s for 3 rds 3 Clean Pulls WOD: 10rds 5 WBs @ 20/14 3 Chest 2 Bar 1 Deadlift Lv1: 135/95 Lv2: 225/155 Lv3: 255/205 (10 min cap) See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a...
Strength: Bench 5x1 (15 min) WOD: 3 min AMRAP DB burpee (G2OH) 2 min rest 3 min AMRAP Burpee BJ overs 2 min rest 3 min AMRAP Double Unders 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,...
Strength: Alt EMOM 10 -5 FS from floor @ 70% 1 RM clean -30 sec max Ring Push-ups WOD: For time 10 OHS 5 rope climbs 20 FS 4 rope climbs 30 BS 3 rope climbs Scaled: 10 OHS 15 Pull-ups 15 T2B 20 FS 12 Pull-ups 12 T2B 30 BS 9 Pull-ups 9 T2B Lv1: 75/55 Lv2: 115/75 Lv3: 155/105 6pm Lite N Tite "Plate" 25 Min AMRAP 10...
Benchmark WOD: “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB...
Strength: Power clean 10 min to work up to a heavy 1 rep for the day Then drop to 70% of that for WOD. WOD: 12 min AMRAP 18-15-12-9-6-3 Row Cal 3-6-9-12-15-18 Power Clean @ 70% See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a...