Skill: 5 x 5 Deficit Deadlifts on 45# plates @ 85-95% of your Clean 1RM ***If you cannot maintain back position, mod with smaller plates, or no plates. WOD: 4 Rounds, each round is for time: 9 Pull-ups 7 Squat Cleans @ 135/95# 5 Forward Rolls 2 Minute Rest (Post Time For That...
STR: Work up to 75% of 1RM Push Press Then drop to 65% and perform 3 push presses every 30 seconds for 7 Rounds WOD: 12 min AMRAP: 25 DU's 10 Plate Overhead Sit Ups @ 35/25# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/17"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
STR: 5-5-3-3-1-1 Box Squats WOD: 3 RFT: 10 Goblet Squats @ 55/35# 400m Run 2 Rope Climbs [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/16"]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....
Skill Work: Muscle Up (bar and ring) Suggested progressions: Knees to feet Belly to bar pull-ups Banded transitions Ring kips WOD: 6 Rounds for reps: 4 min AMRAP, then 1 min rest: 1 MU (bar or ring, athlete's choice) 3 DL @ 80% 1RM 6 Candlestick Burpees Note: This is a 30 Minute...
Partner Offense/Defense A) 4 rounds: D: 200 m Run O: SDHP @ 75/55# Rest 5 min B) 4 rounds D: 250 m Row O: Thrusters @ 75/55# **(Each partner does the offense & defense 4X)** Finisher: 100 Partner MB tosses while balancing on tailbone with feet up (partners’ feet are about 1 ft away from...
Skill: Burgerner Warmup STR: Barbell Complex: 10 Rounds, every 2 min complete the following unbroken: 1 Hang Power Clean 1 Hang Squat Clean 1 Push Jerk 1 Split Jerk Add 5# WOD: 3 RFT* (4 Min Cap): Sled Push from Rig to GHD @ 45/15# Sled Pull with rope from GHD to Rig @...
STR: 7-7-7-7 Romanian DL WOD: Row 1000m, then complete: 50-40-30-20-10 Double Unders KBS @ 55/35# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/12"]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....
STR: 5-5-5-5-5 Weighted Ring Dips Finish with max reps unweighted (Beginners do negative ring dips 5x5) WOD: 6 min AMRAP: 8 Ring Dips 10 Bent Over Rows @ 95/65# 2 min rest 6 min AMRAP: 6 Push Ups 8 Ring Rows 10 V-Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/11"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
STR: 5x3 OHS @ 80-75% of 1RM (work up to weight), same weight for 5 sets WOD: 10 rds: 1 min to complete: 7 OHS @ 65/45# (Beginners off rack, Advanced from floor) 7 Seated Box Jumps @ 24/20" Rest 1 min Try to complete as fast as possible each time, record...
2013 HOLIDAY ATHLETE'S CUP RESULTS: FEMALE RX: First Place: Shuang You Second Place: Michelle Bancroft Third Place Tie: Tovah Rednlich and Kirsten Pfenning MALE RX: First Place: Xian Choy Second Place: Juan Arciniegas Third Place: Yoav Ben-Haim FEMALE SCALED: First Place: Leah Pimentel Second Place Tie: Jessica Choy and Marissa Currie-Rose Third Place: Martine Boyer MALE SCALED: First Place:...