WOD 1: 8 min clock: Buy-in: Deadlift 30 reps at 70% Then AMRAP 5 DL 55% 10 V-ups For remainder of time. 8 min Rest WOD 2: For time 2 rds: 15 Unbroken DU 10 Pull-ups 2 rds: 15 Unbroken DU 10 HPS (95/65) 2 rds: 15 Unbroken DU 100m run Lv1: jumping, bar hops, 45/35 Lv2: banded, UB not required, 75/55 [standout-css3-button...
Strength A: Strict Press 8-8-8-8 Strength B: Every 90 sec for 6 sets 1 Thruster + 2 Push Jerks (no racks) WOD: 8 min AMRAP 8 Ring Dips 12 Box Jump Overs 24/20 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/nov/09"]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...
Strength A: Press Snatch Balance 3-3-3 Snatch Balance 2-2-1-1-1 Strength B: Back Squat 5x1 @90% Every 2 min for 10 min (If you are unsure of your 1RM BS- test it today instead) Strength C: 3rds Back Extensions X10 Bent Over Row x10 Finisher: Tabata plank hold (on hands) 6pm Lite N Tite Strength: Seated DB press 4x8-10 WOD: 20...
Skill: Muscle up drills (10 min) -ring support/ drops -transitions -swing hip to rings Scaled: 10 min AMRAP for quality -ring rows 5-8 -ring support hold x10-15 sec -knees to feet x5 WOD: CrossFit Games Open 14.4- with a twist For Time (25 min CAP) 60 Cal Row 50 Toes-2-Bar 40 Wall Balls 20/14 30 Cleans 135/95 20 Ring...
9:30am and 10:30 am Regular CrossFit Strength: Single Leg RDL with KBs 4 sets of 8 each leg Super set with 15 V-ups (4x) WOD 1: 6 Tire Flip jump through for time. 3 attempts WOD 2: 6 min AMRAP DU for reps Ball Slam penalty for stopping/ tripping Lv1: no penalty Lv2:...
8:30 am Lite N Tite For time: 400 m run 1 rd Cindy 30 Ball slams (40/30) 2 rds Cindy 20 Cal Assault Bike 3 rds Cindy 10 Man makers (no push up) 4 rds Cindy 9:30am and 10:30 am Regular CrossFit WOD: "Clean and Jerk Cindy" 1-10 Clean and Jerks 155/105 1 round of Cindy between sets...
Strength: 15 min running clock- build up as desired EMOM 5 3 Hang Power Snatch EMOM 5 2 Hang Snatch EMOM 5 1 Snatch WOD: 4rds for time: 15/10 Cal Row 20 Box Jumps 24/20" 30 Db/Kb Snatch Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/nov/04"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
Skill: Rope climb review (Wear tall socks and long pants) Strength: Alternating EMOM- 5 rds -1 Legless Rope climb -Handstand walk for max distance Lv1: 3-4 rope walks, 2 wall walks Lv2: Rope Climb w/legs, 3 wall walks WOD: 10-8-6-4-2-4-6-8-10 T2B HSPU 12 min Cap [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/nov/03"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
Challenge of the Month test: "Planksgiving" Max plank hold on forearms (b) Lv1: 1 min + Lv2: 2 min + Lv3: 3 min + Strength: 20 min to find a heavy 1 rep Deadlift WOD: 90 sec on/30 sec rest- 5 rds 100 m run Burpees for reps Score = total burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/nov/02"]WOD LOGGING[/standout-css3-button] Don't have...
BB warm-up: 5 min AMRAP 3 reps of each DL, HPC, FS, PP, PJ, BS Have light weights ready to add each round as desired. Ex: Rd 1= 45# Rd 2 = 65 Rd 3 = 75 Rd 4 = 85...