Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Strength A: 3 position Snatch (hip, above knee, below knee) Every 90 sec for 5 sets Strength B: Back squat 8 reps @70% Every 2.5 min for 5 sets WOD: For time 15,12,9,6,3 Power Snatch OHS Bar facing burpees 12...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Skill: Kipping HSPU technique and drills Lv3: practice free HSPU WOD: 18 min AMRAP 9 Box Jump overs 24/20 6 HSPU 3 Bar MU (sub 3 strict pull-ups+3 strict push ups) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/10"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. 9:30am and 10:30am Regular CrossFit Strength: Clean Pulls 3-3-2-2 E2M for 8 min Skill: 3 rds 1 Rope legless climb AHAP 5 Candlestick rolls WOD: 21-15-9 SDHP Front Squat Lv1: 65/45 Lv2: 85/65 Lv3: 105/75 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/09"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. 8:30am Lite N Tite Warm up Burpee box jump train 6 boxes 5 rds WOD: 2 min AMRAP 5 Pull Ups 10 KBS 15 Grasshoppers 1 min rest 7 Cycles Finisher: Tabata wall sits (w/ plate if desired) 9:30am and 10:30am Regular...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Strength: 3 Pause Front Squats Every 2 min for 10 min (3 sec pause) WOD: 7rds for time 5 Curtis P’s 100m Sprint 1 min rest Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 1 Curtis P= 1 Power clean 1 R Lunge 1 L...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Skill Warm-up 5 min AMRAP w/ bar 3 reps of each Muscle SN Press SN bal SN Bal Hang Pwr SN Hang Squat SN WOD: 20 min Alternating EMOM 4 Hang Sq Snatch 15/10 cal Air Bike Lv1: 75/45 Lv2: 105/70 Lv3:...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. WOD: Running Clock: (Stagger start as needed) 3, 100’ Sled push (+65/35) then, 6 rds 8 Deadlifts @ 75% 12 Toes 2 Bar 5 min rest/ clean up then, 1000 m row for time. Finisher: 3 x 15-25 GHD Sit-ups [standout-css3-button...
The CFPH athlete that we are proud to feature this month is...
Warm 500 m row then, 2 rounds: Ring supports/drops x5 Shoulder taps x20 Ring rows (hands to ribs) x8 Hollow rocks x15 Air Squats x20 Strength: Strict press -find a heavy 1 rep, then do max reps Push Press with that weight. Strength B: 15 min AMRAP 50 Double Unders 25 Wall Balls 5 MU 6pm Lite N Tite Strength: Pistols...
Strength A: October Challenge Max unbroken overhead squats Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 (5 min cap- no resting on back rack or bringing down from overhead). Strength B: Back Squat 10 reps every 3 min for 15 min @63-65% WOD: 8 min AMRAP increasing ladder 4,6,8,10...