STRENGTH: Wendler Back Squat (15MIN) Week 1 % Based on 90% of 1 Rep Max 65% X 5 75% X 5 85% X Max Reps WOD: FOR TIME 800M Run 21 Power Snatches 135/95 400M Med Ball Carry 40/30 21 Burpee Box Jump Overs *15 min cap See week program skeleton HERE. Log your scores on Beyond the...
SKILL: 15 MIN Gymnastics Goat work WOD: 25 MIN AMRAP 100’ Farmer Carry 70/53 15/12 Cal Bike 15 Back Extensions 15/12 Cal Ski Erg 15 Ring Rows 1 Min Plank 40' Bear Crawl * Hop on Ski Erg when available/Stagger Start See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
WOD: In Teams of 2 2 ROUNDS FOR TIME 200 Double Unders/Singles 30 Synchronized Power Cleans 115/85 60 Push-ups 2k Row *40 MIN CAP LITE N' TITE In Teams of 2 2 ROUNDS FOR TIME 200 Double Unders/Singles 30 Synchronized DB Power Cleans 40/30 60 Push-ups 2k Row *40 MIN CAP *Share row every 500M *Power Cleans: Partners must both open hips...
STRENGTH: Cossack Squat 3 X 10-12 Reps Total -Super Set- Kneeling Filly Press 3 X 8-10 Each Arm *Kossack Scale: Stack plates to sit/touch if unable to maintain position WOD: 14 MIN ALT. EMOM 15 Wall Balls 20/14 12 Box Jumps 24/20 *Scale the reps/MB weight to something manageable within :40 sec each minute for...
STRENGTH: 10 MIN EMOM 1 Snatch Deadlift + 1 High Hang Power Snatch + 2 Hang Power Snatch WOD: 3 ROUNDS FOR TIME 10 Power Snatch 75/55 15 Burpees 20 KBS 53/35 400M Run *20 MIN CAP LV1: 55/35 LV2: 65/45 RX+: 95/65 * Reminder, we will be re-starting the “Wendler 5-3-1” strength cycle October 8th. Please...
WOD: 5 MIN AMRAP 40-30 Cal Row Buy-In Max Rep Handstand Push-ups/ Box Push-ups 2 MIN REST 5 MIN AMRAP 10/8 Cal Bike 12 C2B Pull-ups/ Pull-ups 2 MIN REST 5 MIN AMRAP 30 DU/ 50 Singles 30 Mountain Climbers * Reminder, we will be re-starting the “Wendler 5-3-1” strength cycle October 8th. Please make time...
STRENGTH: Banded Deadlift 5 X 3 (15MIN) SKILL: 6 MIN EMOM Deadlift + Hang Clean + Hang Clean/Jerk *Emphasis on mechanics/consistency *Build each minute and focus on keeping the bar path close WOD: Crossfit Team Series Event 7: 1 Rep Max of: Deadlift + Hang Clean + Hang Clean/Jerk *10 MIN CAP *Score Total Weight Combined LITE N'...
STRENGTH: October Challenge! 22 MIN To find a 1RM Front Squat WOD: 5 ROUNDS FOR TIME 10 Alternating Hang DB Snatches 50/35 10 Right Arm Overhead Walking Lunge 50/35 10 Left Arm Overhead Walking Lunges 50/35 10 T2B *18 MIN CAP RX+: 60/45 LV2: 35/20 LV1: 25/15 See week program skeleton HERE. Log your...
WOD: 26MIN AMRAP 24/20 Cal Row 18 Russian Twists 25/15 100’ Front Rack Walk 53/35 12 High Step ups 30/24 2 Rope Climps/ 4 Rope Walks 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...
STRENGTH: September Challenge Re-Test 22 MIN To find a 1 Rep Max Split Jerk WOD: 4 ROUNDS OF 3 MIN AMRAP / 1 MIN REST 3 Bar Muscle Ups / 7 C2B 7 Hang Power Snatch 75/55 21 Double Unders LITE N' TITE 25 MIN AMRAP 15 Cal Row 15 Pull-ups 30 Double Unders / 60 Singles 15...