Strength A: Every 90 sec for 5 sets: 2 Snatches Strength B: Back Squat 6 min to find a heavy set of 8. Then perform 4 working sets of 8 reps every 2 min Benchmark WOD: “Jeremy” 6 min Cap 21-15-9 OHS 75/55 Burpees *save 15 min to run 2 heats and cheer each other...
Warm-up/ Mobility: Banded ankle anterior Skill: Pistol Progressions Strength/Skill: Alt EMOM-6rds 6 Pistols 3 Strict HSPU or deficit HSPU WOD: for time 10,8,6,4,2 Bar MU Thruster Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July22/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...
Strength: Deadlift 4-6-8-10 *Each set is heavy for that rep count WOD: 1000m Row buy-in then, 2rds 35 Ball Slams 35 V-ups then, 800m Run cash out *if necessary, half the class starts with row, other half start with run* Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July21/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
Skill: Tall Jerks drills and Re-racking instruction Strength: 12 min: 4 working sets of 6 Push Jerks WOD: 8 min AMRAP 16 OH Lunge Steps @ 95/65 16 OH Lunge Steps @ 115/85 16 OH Lunge Steps @ 135/95 Max Reps OH Lunge Steps @ 145/105 Lv1: start at 45/35, then add 5-10# each...
Strength: Every 2 min for 5 rds 3 Full Cleans + 3 Front Squats WOD: WOD: 10 min AMRAP 2-4-6 Power Cleans Slurpees (2 push-up burpees*) *Hips and thighs cannot touch the floor at any time during slurpee, chest must touch. Lv1: 95/65 Lv2: 135/95 Lv3: 185/135 Finisher: Quad smash and couch stretch 6 PM Lite N...
Strength: EMOM 9 Snatch 3-3-3-2-2-2-1-1-1 Benchmark WOD: "Fight Gone Bad" 3 rds for total reps 1 min stations -Wall Balls (20/14 @10ft) -Sumo DL High Pull (75/55) -Push Press (75/55) -Box Jump (24/20) -Row for Cal Rest 1 min *Coaching logistics for big classes: Set up stations and rotate through the stations. Not everyone needs their...
Strength: EMOM 9 Snatch 3-3-3-2-2-2-1-1-1 Benchmark WOD: "Fight Gone Bad" 3 rds for total reps 1 min stations -Wall Balls (20/14 @10ft) -Sumo DL High Pull (75/55) -Push Press (75/55) -Box Jump (24/20) -Row for Cal Rest 1 min *Coaching logistics for big classes: Set up stations and rotate through the stations. Not everyone needs their...
Strength A: Every 90 sec for 5 sets: 20 sec for max pull-ups 1:10 sec rest Strength B: Sumo DL- 4 working sets of 8 reps WOD: Tabata intervals DUs -8 rds 1 min rest KBS 53/35- 8rds 1 min rest Sit-ups- 8 rds Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July17/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
9:30 and 10:30 am Regular CrossFit July Challenge Test: Handstand Hold Benchmarks: Lv1: 60+ sec wall Lv2: 10+ sec Free HS Lv3: 30+ sec Free HS Strength: Strict press 5x5 Partner WOD: 20 min AMRAP 30 Box jump overs (24/20) 20 Toes to Bar 400 m MB carry (20/14) *share one ball during run *one partner...
Strength A: Every 90 sec 6x2 Clean & Jerk Strength B: Every 2 Min for 10 min: 5 Front Squats Benchmark Test: “Shotgun” 50 Burpees for time Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July15/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...