Benchmark WOD: "CrossFit Total" Find 1 rep Max of Back Squat (15 min) Strict Press (10 min) Deadlift (20 min) 6pm Lite n Tite WOD: 4rds for time 400 m run 21 KBS 53/35 12 Burpees Finisher: Tabata Hollow Rocks rest 2 min Tabata Russian twists Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan31/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
January Challenge Find a heavy set of 7x Bear Complex WOD: 7 min AMRAP 10 Box Jumps overs 10 Hand release push-ups -thighs stay off the ground Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan30/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...
9:30 and 10:30 am Regular CrossFit Skill: Alt EMOM 5x -5 Shoot thrus (one push up and one dip) -20-30 sec HS hold WOD: 6 rds 2 min on/1 min off 20 RKBS (72/62) 10 Pistols 40 ft Shuttle runs for reps Touch cone with hand Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan29/"]WOD LOGGING[/standout-css3-button] Don't have...
8:30 am Lite N Tite WOD: 1-10-1 Push ups Pull-ups Goblet Squats 35/25 9:30 and 10:30 am Regular CrossFit WOD: CF Games Open 16.3 7 min AMRAP 10 Power SN (75/55) 3 BMU Scaled: 7 min AMRAP 10 PS 45/35 5 Jumping C2B pull-ups Rest 5 min 15 min to find 1 rep max Squat clean Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan28/"]WOD...
Warm: Split Jerk Drills: Tall jerk, long step Strength: From Rack (25 min) Push Press 3-3-3 Push Jerk 3-3-3 Split Jerk 3-3-3 WOD: 9 min AMRAP 6 Ring Dips 9 Toes 2 Bar 18 KB/DB RDL (two arm) Lv1: banded 35/25 Lv2: low rings 44/35 Lv3: high rings- 53/44 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan27/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
Strength A: EMOM 8 1 Hang Clean+ 1 Clean Strength B: Wendler Back Squat Wk 3, c2 75% + 10# x 5 85% + 10# x 3 95% + 10# x 1+ (max reps) % based on 90% 1 rm WOD: 21-18-15-12-9 -Box Jumps -Cal row Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan26/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
Benchmark WOD: "Filthy Fifty" For time: 40 min CAP 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Good Mornings, 45/35 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan25/"]WOD...
Strength A: EMOM 6 3 Power Snatch TNG Strength B: Deadlift Wendler Week 3, cycle 2 75% + 10# x 5 85% + 10# x 3 95% + 10# x 1+ % based on 90% of 1RM WOD: For Time (12 min cap) 5-4-3-2-1 Burpee Ring MU Squat Snatch Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Scaled 10-8-6-4-2 Burpee Pull-up 5-4-3-2-1 Squat Snatch 6pm Lite N...
Warm-up/ skill: 5 min of attempts: Double-under for max unbroken reps then, 20 sec on/ 20 sec off: Handstand hold 4 rds: Lv3: free standing Strength: Strict Press Wendler Week 3, cycle 2 75% + 5# x 5 85% + 5# x 3 95% + 5# x 1+ % based on 90% of...
Strength: Front Squat (from rack) 15 min to find a heavy 2 rep. WOD: % based off the weight just established 5 Front Squat @ 70% 10/8 Cal Assault Bike 10 Front Squat @ 60% 10/8 Cal Assault Bike 15 Front Squat @ 50% 10/8 Cal Assault Bike 20 Front Squat @ 40% 10/8 Cal...