We are super stoked to be hosting an OUTWOD event on the West Coast and to have such a strong community behind the event. Check Out our FB event page and also OUTWOD's website for more information about past events. FaceBook event page: https://www.facebook.com/events/867891583272084/ Also the website so...
We are super stoked to be hosting an OUTWOD event on the West Coast and to have such a strong community behind the event. Check Out our FB event page and also OUTWOD's website for more information about past events. FaceBook event page: https://www.facebook.com/events/867891583272084/ Also the website so...
STRENGTH: Wendler Wk 1, cycle 2 Back Squat % based on 90% of 1 RM 65% x5 75% x5 85% xMR add 10# to the numbers from 3/30/15 WOD: For time 30-25-20-15-10 WB 10-15-20-25-30 KBS Lv1: 14/10, 25/15 Lv2: 20/14 @ 9ft, 35/25 Lv3: 20/14 @ 10ft, 53/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/27"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
(repeat from 11/22/14) SKILL: Max Handstand walk distance Lv1 Max HS hold on wall Lv2 Max free HS hold WOD: Teams of 2 80 Air Squats 10 wheelbarrow walks 60 Pull-ups 8 wheelbarrow walks 40 T2B 6 Wheelbarrow walks 20 Burpees 400 m team run *share work as desired, everyone has to do at least 1 rep...
Strength: Deload Week Deficit Deadlift 40% x5 50% x5 60% x5 (% based on 90% of 1RM DL) -start with standing on 45# plates and go to smaller plates from there, must be able to maintain spine pos. WOD: “Tabata These” 20 sec on/ 10 sec off Burpees- 8 rds rest 1...
Strength: Work up to a heavy 3 rep squat clean (~75% of 1 RM) then, Every 2 min for 5 rounds 3 Squat Cleans WOD: For time: Complete the following- you can break up work any way as desired (20 min cap) 200 DU/ 400 singles 80 Cal row 50 Front Squats Lv1:...
WOD: 10 min AMRAP- Muscle Ups Lv1: AMRAP 5 Push-ups 3 Neg- Pull-ups Lv2: AMRAP 3 Ring Dips 3 C2B pull-ups STRENGTH: Deload Week Floor Press 40% x5 50% x5 60% x5 (% based on 90% of 1rm Bench Press) Super Set w/ 3 x 15 bent over barbell rows [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/23"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
STRENGTH: 8 min EMOM 1 SN high pull + 1 Hang Power SN+ 1 Hang Squat SN *start at a moderate weight and add weight as desired* WOD: 3 min AMRAP 3 Power Snatches (95, 65) 6 Box Jumps 9 Air Squats rest 3 mins 6 min AMRAP 3 Power...
STRENGTH: Deload Week Tempo Back Squat 3 sec descent then explode up 40% x5 50% x5 60% x5 (% based on 90% of 1rm Back squat) WOD: For Time w/ 4 burpee EMOM 20 Renegade rows 20 2 arm DB swings 20 Pull-ups 20 DB Thrusters 20 Walking lunges w/ DB at shoulders Modify w/ 2 Burpee EMOM/...
Skill: Rope climb technique review, WOD: For time 5 Rope Climbs 5 Clean & Jerks, 145/115 lbs 4 Rope Climbs 4 Clean & Jerks, 165/125 lbs 3 Rope Climbs 3 Clean & Jerks, 185/135 lbs 2 Rope Climbs 2 Clean & Jerks, 205/145 lbs 1 Rope Climb 1 Clean & Jerk, 205/155 lbs Lv1: start @ 75/55,...