9:30 and 10:30 am CrossFit Strength A: 3-position Snatch (Hip, above knee, below knee) Every 2 min for 8 sets *Increase every other set.* Strength B: Deadlift 4x8 E3M Start at 65% and increase as desired Finisher: 3x10 bar rollouts 3xMax reps reverse DB flys 5-10 See the weekly program skeleton HERE. Log...
8:30am Lite N Tite Skill:Team broad jump wars WOD: 5rds for time 1 sled push or 4 tire flips 10 DB Push Press (pick load) 15 Jumping pull-ups 20 Sit-ups 25 Air squat 9:30 and 10:30 am CrossFit Strength: Strict Press 4x10 E3M Start at 60% and increase as desired. Partner WOD: Part A: 8 min for...
Strength: Back rack barbell Box Step-ups E2M 5x5 each leg WOD: 1 min stations for reps- 4 cycles -DU -DB burpees 35/25 (G2O) -Bike Cal -OHS (75/55) -DB Russian Twists 35/25 -rest 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...
Strength/Skill: 10 rounds 30 sec max reps Ring Muscle-Up 30 sec rest Lv1: Ring rows Lv2: Jumping MU WOD: Run 800 20 T2B 20 Pistols Run 400 16 T2B 16 Pistols Run 200 12 T2B 12 Pistols Run 100 8 T2B 8 Pistols See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
Strength: (30 min total) Clean Pull @ 90-100% 3x3 Power Clean @ 75-80% 5x3 -Rest 90s-2min btwn sets WOD: 10 min Ladder Power Clean 2,4,6,8...
Strength: Weighted Ring Dips 5x5 E2M WOD: Row 1500m Then 5 rounds 40 DU 30 KBS 20 HR push-ups Lv1: 25/18 Lv2: 44/25 Lv3: 53/35 6pm Lite N Tite WOD: Run 800m 5rds of 20 Jumping lunges 10 Clapping push ups Then Run 800m Finisher: 100 partner mb sit-ups See the weekly program skeleton HERE. Log your scores on Beyond the...
Strength: Back Squat 5x8 @ 65-68% E3M WOD: 8 min AMRAP 16 DB Single Arm OHS 8 Burpee Box jump overs Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 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...
Hero WOD: "Holbrook" 10 rounds, each round for time, of: 5 Thrusters, 115/75 lbs 10 Pull-ups Sprint, 100 m Rest 1 min between each round. Lv1: 75/55 Lv2: 95/65 U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg,...
8:30 am Lite N Tite Alternating EMOM 30 5 stations, 6 rounds - 15 Wall Balls - DU for reps - 8 DB burpees (G2OH) 35/25 - 10/7 Bike Cal - 12 RKBS 70/53 9:30 and 10:30 am CrossFit Strength: DL 4x10 E3M Start at 60-65% Partner WOD: 12 min AMRAP 30 Power SN 200 m run together 30 Power Clean 200 m...
June Challenge: Spend about 10-15 min finding a. Max height standing box jump b. Max distance broad Strength/WOD: Every 2 min for 24 min Push Press 4x3 Push Jerk 4x3 Split Jerk 4x3 See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...