WOD: LNT and CrossFit 5k Row (Switch every 500M) Then, 100 Alt DB Snatch 50/35 100 Burpees * Share work as desired * Scaled - 3k Row Recommended Cool Down: 200M Walk 2 MIN in straddle pose 1 MIN dead hang from pull up bar 2 MIN banded lat stretch each side 10 Cat/Cow See week program skeleton...
Strength: Pause Front Squats 5x3 with 3sec pause (15min) WOD: 400M Run 30 Alt. Pistols / 30 Weighted DB Lunge 40/30 400M Run 60 Sit-ups / 30 GHD RX+ 400M Run 90 Wall balls 20/14 Recommended Cool Down: 2-5min Bike 30-50% effort Couch stretch 2min each side Cobra Pose 2min Pigeon Pose 2min each side See week program...
Strength: Every 2:30 for 6 Sets 3x3 Halting Power Snatch 3x3 Halting Snatch WOD: 8 MIN AMRAP 50 DU/ 75 Singles 7 Power Snatch 95/65 4 Bar Muscle Ups / 8 Burpee Pull-ups L1: 75/45 L2: 85/55 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
Strength/Skill: 10 MIN EMOM 5/5 Single Leg DL w/kb WOD: Alt EMOM 15 - Seated box jumps x 5 - Pendlay Row x 5 - 45 Sec plank 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,...
Strength: Every 90 sec for 7 sets 1 Push Jerk + 1 Split Jerk Then, September Cahllenge: 8 min to find 1 RM Split Jerk WOD: Every 2 min x 7 250 row 6/6 Single Arm db/kb Jerk 50/35 Lite N Tite Part 1 10 min AMRAP 200m run 10 Burpees 15 V-ups 20 Lunges with Plate OH 4 min rest Part...
Labor Day WOD: “Hotshots 19” 6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m 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 provide free access...
Strength: 3 x 8 Weighted Push-up Super Set 1:00 min Plank on Hands WOD: 30/24 Cal Bike 30-20-10 DB Snatch (50/35) DU 30/24 Cal Bike Labor Day Schedule: 9:30AM/10:30AM CrossFit 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,...
CFK fundraiser “Saved by the barbell” 3 Rounds, 1 Min Stations of: -Burpees -Wall balls 20/14 -Deadlifts 115/75 -Mb sit-ups 20/14 -Hang power clean 115/75 -Rest 1 Min Reminder!! TODAY, September 1st we will be hosting the Annual CrossFit Kids "Saved by the Barbell" workout fundraising to bring CrossFit to more schools...
Strength/Skill: TGU 1 RM Re-test (12-15min) WOD: 30 min AMRAP 300m Row 15 T2B 15 KBS 53/35 100’ Sled push 8/8 Half kneeling DB press Reminder!! Saturday, September 1st we will be hosting the Annual CrossFit Kids "Saved by the Barbell" workout fundraising to bring CrossFit to more schools and communities! For more info and...
Strength: Wendler DL Wk 3, Cycle 2 % based on 90% of 1RM 75% + 10# x 5 85% + 10# x 3 95% + 10# x MR WOD: 8 min AMRAP 10 alt front rack lunges 95/65 10 box jumps 24/20 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a...