The first CrossFit Games Open Workout is Announced today at 5pm! We will be having regular WODs for all morning and noon class, but night class is different: 5-6pm 14.1 Open Announcment - we will be watching it live on the big screen, everyone welcome! 6-8pm Open workout-...
Skill: 20 min to complete 3 sets, (not for time) -30 sec L-Sit hold in rings/ parallets -30 sec HS hold wall/free -10 Knees2Feet -10 Kipping MU transition Drill -10 Ring Rows WOD: 15 min AMRAP Ladder 1,2,3,4,5….. Wall Walk* Strict T2B Muscle Up *Scale up with 10 ft HS walks =...
Skill/ Agility: T-Drills Run to middle cone, side shuffle left to cone, side shuffle to right cone, side shuffle back to center cone, turn around and sprint back. 3 attempts for best time. WOD: 4 rounds 1 min interval for reps of: a) 20 Air Squats, 32ft Shuttle...
Strength: Pause Back Squats Warm up to 75% of you 1 RM then EMOM for 7 mins perform 3 pause back squats at 75% of you 1 RM. WOD: For time Row 500m 20 Pull-ups 20 Thrusters @ 95/75# 20 Box jumps 24/20” 20 KB swings @ 53/35# 20 Push-ups 20 Power cleans @...
Strength: Strict Press 10 min to warm up to 75% of your 1RM then every 90 secs for 9 mins, perform 3 reps at that weight. WOD: 15 min AMRAP 10 Back Squats @ 115/85# 10 burpees over the bar 10 KB Swings @ 53/35# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/02"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
2014 CrossFit Games Open 14.1 10 min AMRAP 30 double unders 15 power snatches Class starts at 9:30 and heats will start at 10am. If you are registered for the open, you need a judge. So sign up for a heat on the whiteboard when you show up. Not...
Strength: Deadlift 4 x 8 Increase weight with each set. WOD: For Time 21-15-9 Toes to Bar Box Jumps 30/24" Cool Down:Easy 500m row, 1 min rest, then easy 250m row WOD Prep with Yasmen- How to Prepare your body the night before: 1. Banded “Z” 2. Posterior Chain Floss pg....
The first CrossFit Games Open Workout is Announced today at 5pm! We will be having regular WODs for all morning and noon class, but night class is different: 5-6pm 14.1 Open Announcment - we will be watching it live on the big screen, everyone welcome! 6-8pm Open workout-...
WOD:For Time 800m run 50 Thrusters @ 45/35# 800m run 50 Burpees 800m run 50 SDHP @ 45/35# WOD Prep with Yasmen- How to prepare your body the night before: 1. Spider Lunge with Big hip Circles 1 min clockwise, 1 min counter clockwise 2. Trailing Leg Hip Extension (opt 1) pg 335. *Page...
***No Competitor Class starting this week and for the next 5 weeks until the CrossFit Open is finished. Strength: Overhead Squat Work up to something that feels heavy for 3 reps then perform 2 reps EMOM for 6 mins WOD: 3 Rounds for time 30 Med Ball Cleans @...