Strength: Every 90 sec for 6 sets 1 Power SN + 2 OHS 2 min rest Every 90 sec for 6 sets 1 Power Clean + 2 FS Partner WOD: Offense/ Defense 3 rds O: Man Makers for reps Def: 250m Row Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov20/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
Good luck to our two teams competing at the Pilgrims and Pumpkins throwdown today! 8:30am Lite N Tite Strength: TGU 3x3 WOD: 18min AMRAP 100m DB/KB farmer carry 15 Grasshoppers 12 Wall Balls 9 Push-Ups 9:30 and 10:30am Regular CrossFit Skill: 12 min Kipping HSPU Progressions WOD: Part A 9 min AMRAP 3-6-9...
Strength: Alternating: 4 sets Ring Rows x 8 @ hard and heavy BB Box step ups x 5 each leg (back rack) Partner WOD: (Borrowed from the competition Pilgrims and Pumpkins, that we have 2 teams representing CFPH in!) 3 Minute AMRAP Max rep Deadlifts Lv1: 95/65 Lv2: 165/115 Lv3: 225/155 -then- 3 minute AMRAP...
Warm/Drills: Tall jerk and short step drills *Review re-rack properly Strength: Pause Push Jerk 3x3 Pause Split Jerk 3x3 WOD: For time- 5-1 Ring Muscle Up 1 rd “DT” 12 Deadlift 9 Hang Power Clean 6 Push Jerk Lv1: 75/55 Lv2: 125/85 Lv3: 155/105 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov17/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
Strength: Back Squat 5 x 10 @ 65-68% Every 3 min for 15 min WOD: 12 min AMRAP Mile run buy-in then, Squat Snatch for reps Lv1: 75/45 Lv2: 105/70 Lv3: 135/95 Mile route: Right on King St, right on 7th St, right on Hubble St (NOT HOOPER), right on 16th, right on De Haro. Log your...
Skill: 10 min to find max height box jump (from standing). WOD: 20 min AMRAP 20 Wall Balls @ 20/14 20 KBS @ 53/35 20 Box Jumps @ 24/20" Goal: at least 5rds Lv1: 12/10, 25/15 Lv2: 14/12, 35/25 Finisher: 3 min AMRAP Sit-Ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov15/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
Strength: Clean EMOM 6 3-3-2-2-1-1 Then, 10 min to find a heavy 1 rep clean WOD: 3min AMRAP/1 off-4x 6 Hang Power Clean 6 BB Lunges 6 C2B Pull-ups Lv1: 65/45 Lv2: 95/85 Lv3: 115/75 Pick up where you left off Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov14/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
9:30 and 10:30am Regular CrossFit Class Strength: Weighted Ring Push-ups 5x5 then, Reverse Tabata L-sit hold rings/boxes (10 on/20 off-8x) WOD: WOD: 750-500-250m Row 30-20-10 OHS Lv1: 65/45 Lv2: 75/55 Lv3: 115/75 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov13/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...
8:30 am Lite N Tite Strength: DB/KB Bent over row 4 x 8-10 WOD: 4 rds 5 Burpees 10 C2B 20 Walking Lunges 30 Russian KBS 400 m run 9:30 and 10:30am Regular CrossFit Class WOD: 30 min Running clock 1 min on/ 1 min off *Share a bar w/ a partner- one person works while the other rests A)...
In honor of our Veterans, the WOD we are doing today comes from the organization Team Red, White and Blue (www.teamrwb.org). Team RWB's mission is to successfully reintegrate veterans to communities and society through physical and social activities. This will help prevent veterans from going...