Skill: Agility Drills Strength: Deadlift Every 2.5 Min 5x5 @ 75-78% WOD: 3rds for time 800m run 50 KB/DB Snatch Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov30/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our...
Test: Max Plank hold- November Challenge Strength: Strict Press 5x3 80-83% E2M WOD: For time 10-1 Hang Power Clean Push Jerk Lv1: 75/55 Lv2: 105/75 Lv3: 135/95 15 min CAP Goal: do the sets unbroken Ex: 10 HPC directly into 10 PJ then rest before starting 9s 6pm Lite N Tite WOD 1: 30 sec on/off -6rds Bike calories for reps Burpees reps...
Strength: Back Squat 5x5 @ 78% every 2.5 min WOD: For time 100 DUs 21 Front Squats 21 Push-ups 75 DUs 15 Front Squats 15 Push-Ups 50 DUs 9 Front Squats 9 Push-ups Lv1: 65/45, Singles (3-1) Lv2: 95/65, 50-30-20 DUs Lv3: 115/75 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov28/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...
Test: 500 m ROW for time WOD: Alt EMOM 30 min Min 1: 6 Pistols Min 2: 3 Bar MU/ 6 Burpee C2B Min 3: 6 HSPU Deficit repeat Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov27/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...
8:30am Lite N Tite Skill: HS hold practice WOD: 20 min AMRAP: 10 renegade rows 15 OH sit ups w/ plate 20 DB thrusters 25 Pull-ups/ Jumping Pull-ups (no bands) 30 Box Jumps 35 2 arm DB swing 40 DUs/ 120 Singles 9:30 and 10:30 am Regular CrossFit Strength: 5x8 DL @ 72-75% WOD: 1000m row Buy-in Then, 3rds 3 Rope Climbs/...
Thanksgiving Week Schedule: Friday, Nov 25- day after WOD @ 11am ONLY Strength A: E2M for 12 min Push press 3-3-3 Then, right into: Push Jerk 3-3-3 WOD: 20 min AMRAP 100 DU (take turns completing DU, must switch if partner trips/stops) 2 rds- (each partner does 1 round, relay style) 15 Box jump overs 24/20 10 Ground...
Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY WOD: "De Haro Turkey Hustle" 40 pull-up buy-in Then, De haro Hustle with, 15 Air Squats 10 Burpees At every block (starting at 16th and De Haro) Lv3: 40/20 vest Be sure to do Air Squats...
Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Strength A: Every 90 sec 6 sets 1 Hang Power Clean + 2 Hang Squat Clean Strength B: Back Squat Every 2.5 min 5x8 @ 70-73% WOD: 30 sec on/ 30 sec off for...
Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Benchmark WOD: "Nancy" 400 m run 15 Overhead Squats Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 22 min CAP Strength: Snatch Deadlift 3-3-3 @100-110% of 1rm SN Snatch High Pull 2-2-2 @90-100% 6pm Lite N Tite WOD 1: 15 min EMOM Wall balls...
Thanksgiving Week Schedule: Thursday, Nov 24- Thanksgiving day WOD @ 10am ONLY Friday, Nov 25- day after WOD @ 11am ONLY Strength: Strict Press 5 every 2 min for 10 min @~75-80% WOD: Death by weight 90 sec on/ 30 sec rest 7 Toes-to-bar 5 Shoulder-to-overhead *Weight increases every interval You have 90 sec to do...