VETERANS DAY PARTNER WOD “31 HEROES” AMRAP X 31 8 Thrusters 155/105 6 rope climbs 11 Box jumps 30/24 P1 works as P2 runs 400m carrying 45/25# plate, then switch. Both P1 and P2 work goes toward their round counts On August 6, 2011, a tragedy shook the military...
WORKOUT OF THE DAY 5 SETS FOR QUALITY -2:00 Row w/ 3 Sec Recovery stroke -:45 Hollow Rock -8 Deadlift @ 65-70% of 1 RM -3 Wall Walks CURRENT WEEK PROGRAMMING 11/10/19-11/16/19 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
CROSSFIT/LITE N' TITE FOR TIME 100 KBS 53/35 *1 Suicide run every time you rest 10 MIN CAP -Rest 5 Minutes- FOR TIME 100 Push-ups 10 MIN CAP Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
WORKOUT OF THE DAY CROSSFIT OPEN 20.5 40 Muscle-up 80 Calorie Row 120 Wall Balls 20/14 20 MIN CAP Scaled: 40 Pull-up 80 Calorie Row 120 Wall Balls 14/10 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
WORKOUT OF THE DAY STRENGTH Bulgarian Split Squats 4 X 5 Each Leg -Super Set- 4 X 30 Sec L-hang 2 ROUNDS FOR TIME 30 Burpees 40 Dbl DB Front Squats 50 DU/70 Plate Hops Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 ____________________________________________________________ LITE N' TITE INTERVALS 1:30 ON/1:30 OFF X 7 SETS 15/12 Cal Row Max Rep Burpee Over...
STRENGTH SKILL Rope climb review (7 min) PART A: 10 Minutes to find a heavy 1 rep Power Clean Then, PART B: AMRAP X 10 3-2-1,3-2-1...
WORKOUT OF THE DAY
FOR TIME
1 Mile Run
30 Back Squats @ Bodyweight
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LITE N' TITE
FOR TIME
1 Mile Run
Conditioning
EMOM X 16
MIN 1: 15 Up/Down
MIN 2: 12/10 Cal Bike
MIN 3: 20 Sit-ups
MIN 4: Max Unbroken Wall Ball
CURRENT WEEK PROGRAMMING 11/3/19-11/9/19
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WORKOUT OF THE DAY EVERY 6 MINUTES X 5 -10/8 Cal Bike OR 12/10 Ski/Row (Alt Each Round) -3 Squat Snatches 155/105 -10 C2B Pull-ups -50ft Handstand Walk OR Bear Crawl OR 20 Shoulder Taps on Wall Lv1: 95/65 Lv2: 135/95 Lv3: 155/105 Log your scores on Read More
WORKOUT OF THE DAY STRENGTH/SKILL Turkish Get-ups 4 X 2/Side AMRAP X 10 2,4,6,8… DB Up/Downs* Dbl DB OH Lunge L3:35/25 L2:25/15 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...
PARTNER WOD AMRAP X 13 Max Meter Row -Rest 5 Minutes- AMRAP X 13 60 Wall Balls 600M Relay Run (Every 200M) -Rest 5 Minutes- AMRAP X 13 48 Rkbs 24 T2B 12 Synchro Bar Facing Burpees Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...