ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week. *Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept...
ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week. *Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept...
ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week. *Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept...
ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week. *Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept...
ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week. *Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept...
8:30am Lite N Tite WOD: 16 min AMRAP 8 Plate Burpees (45/35) 16 OH Walking Lunges (45/35) 200m Plate Carry Finisher Alt tabata T2B Plank up/downs 9:30 am and 10:30 am CrossFit Class Strength: Wendler Make-up, week 3. Percentages are based off of 90% of 1 RM 75% + 10# x 5 85% + 10# x 3 95% +...
Skill: Rope Climb Technique Test: Rope climb at hardest progression, (i.e. legless, L-sit, weighted L-Sit) WOD: 20 min AMRAP 3,6,9,12 Bar Muscle Ups 10,20,30,40 Air Squats Lv1/Lv2: 6,9,12,15 Pull-ups/ C2B Pull-ups 10,20,30,40 Air Squats Return to the first set after finishing the 12/40 set. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug25/"]WOD...
Strength: Deadlift Wendler week 3, cycle 2 take 90% of 1 RM then, 75% + 10# x 5 85% + 10# x 3 95% + 10# x max reps WOD: For time: 30 cal Assault Bike 30 cal Row 30 Hang Power Cleans 30 FR Lunges (forward step) Running clock- start off 6...
Strength: Push Press Wendler week 3, cycle 2 take 90% of 1 RM then, 75% + 10# x 5 85% + 10# x 3 95% + 10# x max reps WOD: 30 sec on/off- 6rds Wall balls @ heavy for reps rest Burpee Box jump overs 24/20" for reps Rest Finisher: 3rds -KB windmill...
Strength: Back Squat Wendler week 3, cycle 2 take 90% of 1 RM then, 75% + 10# x 5 85% + 10# x 3 95% + 10# x max reps Partner WOD: Offense/Defense 5rds for time and reps Defense: 200 m run Offense: Ground to Overhead for reps Lv1: 75/55 Lv2: 105/70 Lv3:...