Reminder, Only 10AM Class Today "De Haro Turkey Hustle" If you just asked "What does that mean?" Don't. It will be much better for your psyche to show up without reading any further. Or, if you'd like to learn more about why you'll be entitled...
STR Split Jerk 10 min time cap to FIND YOUR 1RM! WOD 3 Rounds For Time (8 min time cap) 15 Burpee Box Jump Overs @ 24/20" 15 Power Cleans @ 115/75# Finisher For Time (3 min time cap): 100 Double Unders (No Modifications!) Post time if you finish in the time cap, and...
Skill 2000M Row for time WOD 5 Rounds for time: 10 Pendlay Rows @ 75/55# 400m plate carry @ 45/25# 20 Jumping Squats [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/26"]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 3-3-3-3-3-AMR(eps)AP DL ***Work up to heaviest weight, then on last set go max reps at that weight. WOD 7 min AMRAP 5 Muscle Ups (Modification Burpee Chest to Bar Pull ups) 100m Run Rest 2 min 5 min AMRAP 5 HSPU 5 Deadlifts @ 225/155# **100m run is going down the corner of 15th and...
WOD 2 min stations for max reps 1 min rest between each station a) Sled or prowler push 30 ft (no added weight) b) Bar Muscle Ups (sub Burpee Chest to Bar pull-ups, or burpee pull-ups) c) Row for Calories d) Kettlebell One Arm Snatches @ 55/35# e) Handstand Push-ups [standout-css3-button...
DRESS CODE FOR SATURDAY WOD: If you have a CFPH Tee, throw it on today! Please try to avoid wearing another CrossFit affiliate's logo tee & try to avoid anything too busy (stripes, patterns, neon). If you come to class today, YOU WILL BE...
STR Start at 50# below 1RM, then: 10+ min EMOM 1 Power Clean Add 5 lbs each set. If you accomplish your 1RM at 10 Min, continue EMOM until failure. WOD (Use 65% of weight of max weight established in the STR portion) 5 rounds for time: 5 DL 5 Power Cleans 5 Push...
Mobilize: Calves, hip flexors and IT bands WOD Row 800m Run 800 m Row 400 m Run 400 m Row 200 m Run 200 m Row 100 m Sprint 100 m **Stagger start times to keep rower availability** [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/21"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
“Fight Gone Bad” 3 rounds for reps, 1 min per station, of: Wall Balls @ 20#, 10 ft SDHP @ 75# BJ @ 20 in PP @ 75# Row for # of calories Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset...
STR Back Squat 3-3-3-3-3 at 85% of 1 RM Maintain the same weight for all 5 sets of 3 reps WOD 7 min AMR(eps)AP OH Barbell Lunges (step back or forward, no walking. Feet must step together between reps) 20 reps @ 95/55 20 reps @ 105/65 Max Reps @ 115/75 (each leg =...