8:30am Lite N Tite TBA 9:30am and 10:30am CrossFit Strength: Wendler Make-up 15 min *Pick a lift you missed this week/ or test a max WOD: Run in heats- partner up to cheer each other on/share equipment : WOD A: 21-15-9 MBC (30/20) Push Press (7min cap) Rest 7 min WOD B: 12-9-6 C2B pull-ups OHS (7 min cap) Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your WOD...
Strength: 30 Front Squats for time (from floor) @ 75% *7 min cap WOD: 18 min AMRAP 7 Power Snatch 14 Box Jump overs (24/20) 24 Air squats 1 Rope Climb/4 Rope Walks *100 m MB carry every 3 min (start at 3 min mark) Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july21/"]WOD...
Skill: Ring MU Drills 12 min -hip to rings -dips drops -transitions Scaled: 12 min AMRAP for quality -5 Ring rows @ hard -10 GHD sit-ups -5 Kip swings on rings -Support hold for max time Strength: EMOM 10 1-5 Ring Muscle Ups Scaled: EMOM 10 5 Ring Dips @ AHAP WOD: Offense/Defense-3x Def: 500 m row Off: 10 Box step-ups w/ KBs (5ea.leg) 10...
Strength A: EMOM 6 3 Hang Power Clean Strength B: Wendler Deadlift Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (12 min) WOD: For time: 100-75-50 DU 30-20-10 Burpees 12 min cap Scaled 50-32-25 DU Or 60-50-40 lateral hops Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july19/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
Strength: Wendler Push Press Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (10 min) WOD: 1 min on/off for 8rds (share with partner if necessary) In 1 min complete: 5 Shoulder-to-Overheads @ 115/75 then, Toes Thru Rings for reps Rest 1 min Increase 10# total each round. (Example: Lv3 men will...
Strength A: EMOM 6 Power SN + 2 OHS @ 65-70% 1RM SN Strength B: Wendler BS Wk 1 % based on 90% of 1RM 65% x 5 75% x 5 85%x MR (10 min) WOD: 21-15-9 KB/DB Snatch Left KB/DB Snatch right Run 200 between sets (3x) 10 min cap Lv1: 25/15 Lv2: 44/25 Lv3: 53/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july17/"]WOD...
9:30am and 10:30am Skill: Rolling Pistol Progression (12 min) WOD: 9 min AMRAP 1000m Row buy-in then, Curits P’s for reps Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 1 Curtis P= Power clean + FR lunge step + FR lunge Step + PP Finish: 3 min AMRAP partner sled push- share work as desired- one person on sled...
8 am Lite N Tite "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 9:30am and 10:30am WOD: Partner 10rds each- relay 3 Squat Snatch 6 T2B 9 Push-ups Lv1: 75/50 Lv2: 105/70 Lv3: 135/95 (30 min cap) Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july15/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
Normal Class Schedule today!! Warm: 2 min of any cardio (run, bike, row) Then, 2rds 30 Russian Twists 10 Singled Leg Romanian DL w/ light DBs (each leg) 8 Side Lunges each leg w/ DBs 20 Shoulder Taps Then, 300 DU for time w/ Burpee Penalty Lv1: no penalty Lv2: 3 Burpees Lv3: 8 Burpees 6 min...
[caption id="attachment_10908" align="aligncenter" width="550"] Box is closed today for a Nike photo shoot. Take some time for active recovery and mobility! See you back to normal schedule Friday to hit it hard! ...