Strength: -E90 sec for 5 sets 3 Position Snatch (hip, above knee, below knee) -EMOM 8 1 Snatch WOD: CF open 11.1 7 min AMRAP 30 Double Unders 15 Power Snatch @ 75/55 Lv1: 45/35 Lv2: 65/45 6pm Lite N Tite “Annie on the run” 800-400-200-100-50m Run 50-40-30-20-10 DU Sit-ups See the weekly program skeleton HERE. Log your scores on...
April Challenge: 5 min to find max time free standing handstand hold Scaled: max hold on wall (1 attempt) Benchmark WOD: “Grace” 30 Clean and Jerks for time Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 *8 min cap* Strength: Bench 5x5 15 min See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't...
Strength: Front squat 5x3 E2M off rack WOD: Row 21 cal 21 synchronized thrusters Row 21 cal 21 synchronized burpees Row 21 cal 21 synchronized OHS Row 21 cal *share row as desired. Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
8:30 am Lite N Tite Alt EMOM 30 -Split Squats x 5 each leg -Seated DB Shoulder Press (on floor, legs out in front) x 10 -Ring Rows x 8 -Box Jumps x 7 @ high (34/30) -Wall Walks x2 -RKBS x 10 (70/53) 9:30 and 10:30 am CrossFit Age Online Qualifier #3...
Strength: Sumo DL 5x5 Every 2.5 min for 5 sets WOD: 5rds for time 20 Unbroken* Wall Ball 10 Power Snatch 100 m run Rest 1 min Lv1: 45/35, 14/10 Lv2: 65/45, 16/12 Lv3: 75/55, 20/14 *5 Burpee Penalty for breaking up the set. See the weekly program skeleton HERE. Log your scores on Beyond...
Strength: Bench 5x8 (15 min) WOD: Tabata (20 sec on/ 10 sec off, 8rds of each). Double Unders Rest 1 min DB Hang Power Snatch (50/35) Rest 1 min V-ups Rest 1 min Assault Bike Cal Record lowest rep of each movement See the weekly program skeleton HERE. Log your scores on Beyond the...
WOD: CrossFit Age Games Online Qualifier # 2 4rds for time 25 C2B pull-ups 5 Cleans (15 min cap) Lv1: 20 Jumping pull-ups, 115/75 Lv2: 20 pull-ups/15 C2B, 165/115 Lv3: 225/155 Lv4: (Actual Rx) 245/170 Strength: Then, E2M Back Squat 5x4 @78-80% See the weekly program skeleton HERE. Log your scores on Beyond the Whiteboard Don't...
Skill: 5 min Handstand Practice Hero WOD: “Moose” 1k Row Then, 10 rounds 7 Bar-Facing burpees 3 Thrusters @ 95/65 Then, Run 1200m Lv1: 65/45 Lv2: 75/55 6pm Lite N Tite: 250 Single Unders 100 Box Jumps 24"/20" 100 Wall Balls 20/14 80 Burpees 80 KBS 53/35 60 Sit Ups 60 Pull-ups 40 OH Plate Alternating Lunges 45/25 ...
Strength: E2M for 12 min Clean 3-3-3-2-2-2 WOD: 10-1 Deadlift Ring Dips Lv1: 135/95 Lv2: 185/135 Lv3: 225/155 *Weekly Programming coming soon..* 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.5...
Strength: 15 min to Find a heavy set of: 3 Push Press+ 2 Push Jerk WOD: 3rds 5 BB burpees (G2OH)* 10 Box jumps Rest 1 min Repeat 2x (9rds total) Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Barbell burpee = push-up on bar, power clean + S2O Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...