WOD 6 Rounds 25 sit ups 400m run Rest 1 min Finisher: 2 Min couch stretch each side. 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 to this tool for...
Strength: Wendler Push Press Wk 3, cycle 2 % based on 90% of 1RM 75% + 10# x 5 85% + 10# x 3 95% + 10# x Max reps WOD: 4 Rounds 3 min AMRAP/1 min rest 8 Alternating Single Arm Hang DB Clean/Jerk (50/35) 16 Air Squats 24 DU *Pick up where you left off...
Strength: Wendler Back Squat Wk 3, cycle 2 % based on 90% of 1RM 75% + 10# x 5 85% + 10# x 3 95% + 10# x Max reps WOD: For time (15 min cap) 10 Ring MU 20 Squat Snatch @ 135/95 10 Bar MU Scaled: 15 Ring Dips 20 Squat Snatch 15 Strict* Burpee Pull-ups *strict pushup...
WOD Run Pyramid For Time 800 m 2 min rest 400m 1 min rest 200m 30sec rest 100m 30 sec rest 100 m 30 sec Rest 200m run 1 min rest 400m run 2 min rest 800 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...
8:30am Lite N Tite Part A: 7 min AMRAP 7 Pull-ups 21 Air Squats 3 min rest Part B: 7 min AMRAP 5 DB Burpees (G2OH) 10 Box Jumps 3 min rest Part C: 7 min AMRAP 10/7 Cal Row 10 OH Sit Ups 9:30 and 10:30 am CrossFit Skill/Warm: 1x Headstand Tripod hold, pike up to headstand x 10...
Skill: 4x3 Skin the Cats- VIDEO WOD: 10 rds for time 12/10 Cal Bike 15 Box Jumps 24/20 100’ Front Rack KB Carry 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 A: E2MOM x 5 1 Power Snatch + 1 Hang Snatch + 1 OHS Rest 2 min EMOM x 8 1 Snatch Strength B: Deadlift Wendler Wk 2, cycle 2 (20 min) % based on 90% of 1RM 70% + 10# x 3 80% + 10# x 3 90% + 10# x Max reps See...
WOD: 5 sets for quality and flow (35min) 18 Cal Ski/Row 15 V-ups 12 Step up @ high 9 C2B pull-ups /12 Pull ups 2 min rest between sets 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...
Strength: Push Press Wendler Wk 2, cycle 2 % based on 90% of 1RM 70%+10# x 3 80%+10# x 3 90%+10# x MR WOD: WOD 15-12-9-6-3 S2OH 200m run after ea set Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 6pm Lite N Tite 30 min AMRAP Row 300 10 KB cleans 10 KB Front squats 10 KB push press 30 sit-ups *double KBs/DBs See...
Strength: Back Squat Wendler Wk 2, cycle 2 % based on 90% of 1RM 70%+10# x 3 80%+10# x 3 90%+10# x MR WOD: 20 Cal Bike for time then, 7 rds 4 Squat Clean 155/105 30 DU Lv1: 95/65 Lv2: 135/85 Lv3: 155/105 *Record both scores! *20 min cap See week program skeleton HERE. Log your scores on Beyond the...