Strength: E90sec for 8 sets Clean + Hang Clean + FS (3 squats total) WOD: Partner Offense/Defense 3 rds Defense: 400m run Offense: AMRAP while partner runs 1 Muscle-up/3 burpee Pull-ups 3 Ground-to-Overhead *Pick up where you left off *record rounds of MU/G2OH Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 See the weekly program skeleton HERE. Log your...
Hero WOD: "Morrison" 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on...
Strength: Deadlift 5x3 E2.5 min (around 85%) WOD: Alternating EMOM 15 -5 Weighted Strict Pull-ups AHAP -12-20 DB saw press (seated on floor) -10 BB glute Bridges (floor or bench) See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
Skill: May challenge Find Max rep DU (5 min of attempts) Strength: Bench 5x3 15 min WOD: 2 min on/ 1 min off- 4 cycles 10 Renegade rows (35/25) DU for reps 1 min rest Scaled: 1 push-up 6pm Lite N Tite For time: 1K row 2 min rest 3 rds 30 KBS 15 Burpee BJ over 2 min rest 65/50 Cal Bike 2...
Strength: Back squat 5x2 E2M WOD: 10 min AMRAP 10 OHS 10 Bar facing burpees Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 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....
Skill: Pull-up technique- kipping/ butterfly WOD: Alternating EMOM 24 5-10 C2B pull-ups 10 Pistols AHAP 8/10 Cal Bike Finisher: 30 strict T2B 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....
8:30 am Lite N Tite 3rds 1 min on/off 10 burpees then shuttle runs for reps 1 min rest 15 air squats +shuttle runs for reps 1 min rest 5 pull-ups+ shuttle runs for reps 1 min rest Repeat 3x more with row for Cal 9:30am and 10:30am CrossFit Strength: Power Clean E2.5M 5-5-5-5-5 Partner WOD: 10 DL Run...
Skill: Rope climb technique WOD: CrossFit Age Online Qualifier # 1 4-8-12 Thrusters 1-2-3 Rope Climb* Lv1: 95/65 (master's 60+/teens 14-15) Lv2: 115/75 Lv3: 135/95 (actual Rx) Scale to 2-4-6 Rope Walks Strength: Strict press 5x8, Every 3 min. See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB...
Strength: Back squat 5x3 E2M start at 85% WOD A: Row WARs 500m row, elimination. Winner goes on to the next round (2-3 min rest) Elimination penalty: plank hold Finisher: For time 800 m run 50 Front Rack Lunges Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 8 min cap See the weekly program skeleton HERE. Log your scores...
Skill: Muscle Up Drills/ Warm-up (15 min) -hip to rings -ring support/drops -transitions Hero WOD: “Nate” 20 min AMRAP 2 Ring MU 4 HSPU 8 KBS (72/53) Scaled "Nate": AMRAP 20 mins 4 Pull-ups 6 Push-ups 8 Kettlebell Swings, 53/35 lbs "Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived...