Skill: Kipping/Butterfly pull-up progressions WOD: 30 pull-ups for time rest 2 minutes, 3 rounds 400m run 20 burpees rest 2 minutes, 30 pull-ups for time Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/aug/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
STRENGTH: 5x3 3 second Pause Back Squat @ 65% every 2 mins Do not get lazy here!! Proper form before depth or increase in weight. WOD: 9 min AMRAP 3 Power Cleans 6 Back Squats Lv1: 75/55 Lv2: 105/75 Lv3: 155/115 Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's...
STRENGTH: E2MOM for 8 min 8 Barbell stationary lunges (4 on each leg) WOD: 4 rounds for time and quality: 20 Push-ups 20 BB step-ups 75/55 Lv1: DB step ups Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log your WOD scores here: [standout-css3-button...
STRENGTH: 5 EMOM Tall Snatch + Hang Snatch + Snatch then increase weight, 5 min EMOM Hang Snatch + Snatch then increase weight, 5 min EMOM 1 Snatch WOD: 5 rds 2 min Interval/ 1 min rest 1 legless rope climb (sub 2 rope walks, or 8 K2E) 20 Ft Handstand walk (sub 2...
10 min Build to max Thruster rest 2 mins 8 EMOM 2 thrusters @75% rest 2 mins 40 thrusters for time @50% *40/20 DU penalty for dropped bar Finisher: 3 rounds for quality 15 supermans 15 hollow rocks p style="text-align: center;">Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey...
STRENGTH: Alt EMOM 15 min (5 rounds, each round = 3 min) 5 Sumo DL 5-10 Strict T2B rest 1 minute Benchmark WOD: “Christine” 3 RFT 500m row 12 Deadlift @ Bodyweight 21 Box Jump 24/20" Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log...
STRENGTH: 6 min EMOM 3 Snatch Balances *All footwork and speed*! WOD: Open 13.1 17 min AMRAP 40 Burpees 30 SN (75/45) 30 Burpees 30 SN (135/75) 20 Burpees 30 SN (165/100) 10 Burpees Max reps SN (210/120) Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log your WOD...
STRENGTH A: Every 2 min for 20 min 1 (squat) Clean + 1 Front Squat + 1 Jerk (split or push) STRENGTH B: 4x3 TGU ea. side 4x5 Windmills ea. side for quality. slow, controlled, and beautiful! Sasha Yevelev is the CFPH Athlete of the Month for August! Check out...
STRENGTH: EMOM 6 min 2 Push Press WOD: 5 rds for time 3 bar MU 9 BJ 30/24” absolutely no rebounding! Lv1: 9 Burpee Pull-ups, 24/20” Lv2: 6 Burpee C2B Lv3: 3 Bar MU Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log your WOD...
Benchmark(s): "CrossFit Total" after warm-up, find (in this order): 1 RM Back Squat 1 RM Strict Press 1 RM Deadlift Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/aug/17"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...