21 Apr

Posted at 20:00h in WOD

Strength: EMOM for 5 min 3 Sumo DL - same load all 5 sets Skill: 8 min MU drills Scaled: 8 min AMRAP for quality Ring support hold (20-30 sec) Ring Rows x 5 GHD sit up x 8-10 WOD: 9,7,5 Cluster Ring MU Scaled: 9,7,5 Cluster 21,15,9 Pull-up Lv1: 95/65 Lv2: 135/95 Lv3: 155/115 Log your WOD scores here: [standout-css3-button...

20 Apr

Posted at 20:00h in WOD

Strength A: Every 2 min for 12 min 2 cleans (squat) + jerk @ 65-75% Strength B: Wendler Back Squat week 2 70% x 3 80% x 3 90% x max reps % based on 90% of 1 RM WOD: 5 rds 5 barbell burpees 6 back rack alternating reverse lunges Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Log...

19 Apr

Posted at 23:07h in WOD

Strength: Wendler Push Press wk 2 % based on 90% of 1 rm 70% x 3 80% x 3 90% x Max reps Skill: HSPU technique WOD 1: 4 rounds 8 HSPU 16 cal row Rest 1 min between rounds Rest 5 mins WOD 2: 5 rounds 8 plate burpees 45/35 16 OH sit-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr20/"]WOD LOGGING[/standout-css3-button] Don't...

18 Apr

Posted at 20:00h in WOD

Skill: -10 min working on Pull-up Technique: Kipping/ Butterfly -5 min reviewing Push-up Technique Main: 12 min alternating EMOM Odd minute: Perform in an unbroken sequence -3 kipping Pull-up -2 C2B -1 bar MU *Scaled = 5 pull-ups at hardest level Even Minute: 12 perfect pushups WOD: 10 min AMRAP 20 V-ups 200 m run 10 Burpees 6pm Lite n...

17 Apr

Posted at 23:00h in WOD

Strength A: Every 90 for 8 rounds Hang snatch + snatch @ 65-70% Strength B: Wendler Deadlift Week 2 (% based on 90%) 70% x 3 80% x 3 90% x Max Reps WOD: 4 rds: 8 Deadlift 16 Box Jumps 24/20" Lv1: 135/95 Lv2: 205/155 Lv3: 245/195 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr18/"]WOD LOGGING[/standout-css3-button] Don't have...

16 Apr

Posted at 20:00h in WOD

Skill: Rope climb technique WOD 1: 10 min Partner AMRAP 5 Thrusters 135/85 1 rope climb *one partner does full round and then switch* Lv1: 85/65 Lv2: 115/75 10 min rest WOD 2: 10 min EMOM “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr17/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...

15 Apr

Posted at 20:28h in WOD

9am Lite N Tite: Strength: 4 sets alternating: 8 Renegade Rows push up, row L arm, push-up, row R arm while in plank Lv1: 25/10 Lv2: 35/20 Lv3: 50/30 8 KBs/DBs Box step ups each leg Lv1: 35/15 Lv2: 44/25 Lv3: 53/35 WOD: 50-40-30-20-10 DU Air Squats Sit-ups 9:30 and 10:30 am All Levels CrossFit Strength: Every 2...

14 Apr

Posted at 20:18h in WOD

Skill: Strict MU drills Strength: Every 90 for 5 rds 5 strict dips Lv1: 8-10 Strict pushups Lv2: Banded Dips/ or toes on ground Lv3: MU + 4 dips Lv4: strict MU + 4 dips WOD: 20 min AMRAP 30 Wall Balls 20 Box Jump Overs 24/20" 10 Power Snatch Lv1: 14/10 @ 9ft, 75/55 Lv2: 20/12 @...

13 Apr

Posted at 20:00h in WOD

Skill: 5 rds 150 row Rest 1 min Strength B: Deadlift Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk 1 last week (Push Press, or Deadlift) you can sub out BS for one of those. Otherwise, try to beat your MR from last...

12 Apr

Posted at 20:00h in WOD

Strength A: Every 90 for 8 rds High hang snatch + hang snatch + snatch 60-65% Strength B: Push Press Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk 1 last week (Push Press, or Deadlift) you can sub out BS for one of...