STRENGTH A: Deload Wk Tempo Back Squat 3 sec descent then explode up 40% x5 50% x5 60% x5 (% based on 90% of 1rm Back squat) STRENGTH B: 6 mins to warm up to 60-70% of 1RM Clean then, 12 min EMOM Power clean + hang power clean + Hang squat...
Benchmark WOD: “Filthy Fifty” 50 reps of each: Box Jumps 24/20 Jumping pull-ups KBS 53/35 Walking Lunges K2E Push Press 45/35 Back extensions (Good mornings 45/35) Wall Balls 20/14 Burpees DU (150 singles) Modified: "Dirty 30" 30 reps of each Lite N Tite 6:30am WOD 1: “Ups & Downs” 5 RDS of Rowing 30 sec sprint (100%...
SKILL: HSPU Technique Progressions 1: tripod 2: tripod kick to push-up 3: tripod kick up higher to push-up 4: kipping on wall advanced: practice kipping facing the wall. See Carl Paoli’s kipping HSPU progressions on youtube: https://www.youtube.com/watch?v=qiTovNDfhlc WOD: 15 HSPU Run 800m 12 HSPU Row 600m 9 HSPU Run 400m 6 HSPU Row 300m 3 HSPU Run 200m [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/May17"]WOD LOGGING[/standout-css3-button] Don't have...
WOD: “Super Cindy” 20 min AMRAP 5 C2B pull-ups 10 Clapping Push-ups 15 Jumping Squats Lv1: 5 Banded/ jumping pullups 10 mod push-ups 15 air squats Lv2: "Cindy" 5 pull-ups 10 push-ups 15 air squats Beyond the Whiteboard Challenge Re-Test: “Fran” [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/May16"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
New Class "Lite N'Tite" starts this week! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. STRENGTH: Wendler Wk 3 Deadlift % based on 90% of 1 RM 75% x3 85% x5 95% xMR add 10# to % WOD: 8 min AMRAP 8 KBS 8 Burpee Box Jump overs Lv1: 35/25 Lv2: 55/35 Lv3: 72/55 Finisher: 2...
New Class "Lite N'Tite" starts this week! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. STRENGTH: Alt EMOM 6mins Odd: 5 front squats from floor @ heaviest Even: 1-3 bar MU Lv1: 3-5 neg. pull ups Lv2: 3-10 Strict pull-ups Lv3: 1-3 bar MU WOD: 3rds for time Run 400m 10 Clusters (Squat...
New Class "Lite N'Tite" starts this week! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. STRENGTH: Wendler Wk 3 Bench Press % based on 90% of 1 RM 75% x3 85% x5 95% xMR add 5# to % WOD 1: 5 Min AMRAP Toes to Bar with 10 Push Up Penalty for...
New Class "Lite N'Tite" starts this week! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. STRENGTH: 10min EMOM 1 Power Snatch + 1 Snatch *add 5-10# each set WOD: “Isabel” 30 Snatches for time Lv1: 65/45 Lv2: 95/65 Lv3: 135/95 Finish: partner ham PNF [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/May12"]WOD LOGGING[/standout-css3-button] Don't have a...
New Class "Lite N'Tite" starts today! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. Strength: Wendler Wk 3, cycle 2 Back Squat % based on 90% of 1 RM 75% x3 85% x5 95% xMR add 10# to % Benchmark WOD “Tabata This” Tabata Row (calories) Rest 1 min Tabata Air Squat Rest...
Happy Mother's Day! Regular class schedule today (9:30 am and 10: 30 am class)! Benchmark WOD: "Diane" 21-15-9 Deadlifts 225/185 HSPU [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/May10"]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....