Come watch Coach Alexis, Coach Marciano and Captain Colombo compete at the Lalanne Fitness Throwdown today! 9am-2pm. 8:30 am Lite n Tite Skill: Handstand hold practice WOD: 20 min AMRAP 10 renegade rows 15 OH sit ups w/ plate (35/15) 20 DB thrusters 25 Pull-ups/ Jumping Pull-ups (no bands) 30 Box Jumps 35...
Warm: 5 min AMRAP w/ bar 3 reps of each Snatch DL Hang Power Snatch Pressing Snatch Balance Snatch Balance Snatch Strength: Alt EMOM 10 6 Sumo DL 30 sec hollow hold WOD: 20,10,5 Hang Snatch Lateral Bar Burpee Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 Finish: 2 min Hamstring stretch on rig [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/22"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
Strength A: Push Press 3,3,1,1,1 Strength B: EMOM 10 Clean Pull + Cluster + Jerk WOD: with a Partner 2:15 min on/ 45 sec off - 4 rds 10 Cal Air Bike 10 DB Snatch On partner starts on AB, other starts on DB SN- keep switching throughout Lv1: 30/15 Lv2: 40/25 Lv3: 50/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/21"]WOD LOGGING[/standout-css3-button] Don't...
Strength: 8-10 min to work up to 88-92% of 1RM Back Squat then, 15 min: -Every 3 min 3 Back squat @ 88-92% (5 sets) -super set w/ 3-5 strict pull-ups AHAP (5 sets) WOD: 10 rds 20 sec Row for Cal 40 sec Rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/21"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
WOD: 30 min running clock: "Heavy Grace" 30 Clean and Jerks 400m run penalty for dropping the bar Then in remaining time AMRAP: 25 KB Swings 50 Double Unders Scaled: 200m run penalty Lv1: 95/65, 35/18 Lv2: 125/85, 44/25 Lv3: 155/105, 53/35 6pm Lite N Tite WOD: 20 DB/kb DL heavy Run 400m 20 KB Swings Run 400m 20 DB Front Squats Run...
WOD: Bar-Manda 9-7-5 Snatch (squat) Bar MU Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 15 min CAP Strength: (after WOD) Find a heavy 1 rep Deadlift [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/19"]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 member athletes....
Strength A: Accumulate 90 sec L-hang for time Strength B: Strict Press 2-2-1-1-1 start at 90% WOD: 12 min AMRAP 2-4-6 Strict HSPU 8-10-12 Barbell Lunges (Front rack or Back rack) Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/18"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
8:30am Lite N Tite Strength: 4rds: 10 box step ups w/ db/kb 10 strict db press Partner WOD: 80-60-40-20-10 Toes 2 Bar One arm KB thruster Box Jumps Share Work 9:30 and 10:30am Regular CrossFit WOD: Partner WOD 80-60-40-20-10 Front Squat (increase) Toes to bar 100 DUs after each round Scaled: 80-60-40-20-10 DU or 100 bar hops 80 @ 95/65 60 @ 115/75 40...
Warm: MU drills 2x 5 Hip to ring 5 Transitions 5 Ring Supports/ drops Scaled: 2x 5 Ring Rows (low pull) 10 GHD situp 5 neg dips or ring support holds Skill: 30 sec on/off- 5 rounds 30 sec max MU/ strict pull-up 30 sec rest 30 max Box Jump at high (36/30) 30 sec rest WOD: 6 min AMRAP 3 C2B 6...
Warm: Row 250m @ +15s to average split for 500m 250m @ +8s to average split for 500m 250m @ 100% effort Strength: Deadlift 3-3-3-3-3 *Double overhand hook grip ONLY* Start at 75% and increase from there WOD: 3 rds for time 400m Run 250m Row 50 DU* (12 min cap) *DU scale: 25 DU or 50 bar hops....