WOD: For time: 200 DUs 20 Power Snatch 115/75 20 Hang Squat Snatch 20 Shoulder 2 Overhead 20 Thruster 200 DUs Lv1: 75/45 Lv2: 95/65 Lv3: 115/75 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Jun09/"]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...
The CFPH Athlete that we are profiling this month is Janna Cordeiro! Here is Janna working with CrossFit Founder, Greg Glassman Coaches and other members alike have really seen Janna's commitment to her improvment in health since she started in December. She has now been coming...
Janna Cordeiro is our Athlete of the Month for June! Read more about Janna's CrossFit journey here. Strength: Wendler DL wk 2 70% x3 80% x3 90% x3+ % based on 90% of 1rm WOD: 30 T2B Buy-in then, 3 rds: 400m run 15 Sumo DL (grip should be shoulder width) then, 30 T2B cash out Lv1:...
Strength A: Every 90 for 6 rounds 2 Snatch + 2 OHS Strength B: Push Press Wendler Wk 2 70% x3 80% x3 90% x3+ % based on 90% of 1RM WOD: 6 min AMRAP 3 Strict Pull-Ups 6 Hang Power Snatch Lv1: 65/45 Lv2: 105/75 Lv3: 135/95 6pm Lite N Tite Skill: Handstands Partner WOD 1: 5 min AMRAP For max KBS Partner...
Strength A: Every 90 for 6 2 cleans + jerk @ 80%+ Strength B: Back Squat Wendler Wk 2 70% x3 80% x3 90% x3+ WOD: 5 rds: 90 sec on/ 30 sec rest 100m run Max rep Back Squat @ 60% max Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Jun06/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
Skill: Muscle-up Skillz 15 min AMRAP for quality Swing Hip to rings x5 Ring supports x5 MU transitions x5 Scaled: Ring rows x5 GHD sit-ups x10 Kipping swings on bar x10 Partner WOD: 20 min AMRAP 9-15-21 MU/ Burpee Pull-ups Thrusters Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Share work as desired One partner works at a time Log your WOD scores here: [standout-css3-button...
Skill: Muscle-up Skillz 15 min AMRAP for quality Swing Hip to rings x5 Ring supports x5 MU transitions x5 Scaled: Ring rows x5 GHD sit-ups x10 Kipping swings on bar x10 Partner WOD: 20 min AMRAP 9-15-21 MU/ Burpee Pull-ups Thrusters Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Share work as desired One partner works at a time Log your WOD scores here: [standout-css3-button...
Benchmark WOD: De Haro Hustle Strength: Deadlift Wendler wk 1 65%x5 75%x5 85%x5+ % based on 90% of 1rm *go off new maxes. If hit the same number continue from cycle 2, you will now be on cycle 3, adding 10# to your % 9am Lite N Tite: WOD 1: De Haro Hustle WOD 2: 30...
Skill: Tall Jerk Drills Strength A: Push Press Wendler wk 1 65%x5 75%x5 85%x5+ % based on 90% of 1rm *go off new maxes. If hit the same number continue from cycle 2, you will now be on cycle 3, adding 10# to your % Strength B: Pause Split Jerks (hold 3 sec...
Strength: Back Squat Wendler wk 1 65%x5 75%x5 85%x5+ % based on 90% of 1rm *go off new maxes. If hit the same number continue from cycle 2, you will now be on cycle 3, adding 20# to your % WOD: “The Chief” 5 cycles: 3 min on/ 1 min off 3 Power Clean 6...