CrossFit & Lite N' Tite In teams of 2, complete as many rounds as possible in 35 minutes: 75 Cal Row 65 Sit-Ups 55 Kbs 53/35 45 Cal Bike 35 Walking Lunges 25 Box Dips *Share work as desired *Only one person working at a time Log your scores on Beyond the Whiteboard Don't have a...
A. Overhead Squat 5 X 5 *Build to a moderate/heavy weight and perform same weight across all 5 sets (25min) B. Every 2 minutes for 5 sets 200M Run Max Rep OHS 95/65 *Rest 1 min btwn sets Level 2: 75/55 Level 1: 65/45 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
A. For Time: 15-12-9-6 Power Cleans 155/105 75-75-75-75 Double Unders/ 125 Singles B. 3 Sets For Quality 10 Strict Pull-ups 1 Minute Ring Plank Hold 10 Cal Ski Erg Sprint 20 Banded Tricep Extensions Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
A. Alternating every minute, on the minute, for 12 mintutes: Odd: 1 Front Squat Even: 3 Back Squats * 80% of 1 RM Front Squat for both lifts B. Complete as many rounds as possible in 20 minutes: 20 Front Squats 75/55 20 T2B 25' Handstand Walk/ 3 Wall Walks 20/15 Cal Row 20 Push...
A. Minute 0-6: Heavy 1 Power Snatch + 2 OHS Minute 6-12: Moderate 1 High Hang Squat Snatch + 2 Hang Squat Snatch Minute 12-18: Moderate 2 Rep Touch n' Go Squat Snatch (Do not exceed 85%) B. "RANDY" 75 Power Snatches 75/55 Level 2: 65/45 Level 1: 45/35 *8 Minute Cap Lite N'...
A. Alternate every minute, on the minute, for 9 minutes: 10/8 Cal Bike 14 Pistols 18 Kbs 53/35 Rest 2 minute Then, B. Alternate every minute, on the minute, for 9 minutes: 18 V-Ups/ Tuck-Ups 14 Alternating Back Step Lunges 95/55 10 Up/Down Box Jump over 24"/20" *Up/Down - Burpee with no push-up ** Work time should be...
1 Round 800M Run 15 Burpees 30 Wall-Balls 20/14 1 min rest 2 Rounds 400M Run 10 Burpees 20 Wall-Balls 1 min Rest 3 rds Run 200 5 Burpees 10 Wall Balls ...
It is our 7th Annual Holiday Athlete's Cup! Please arrive by 9 am. Athlete briefing at 9:15 am. No required attire, but the more festive the better! This is an individual competition with prizes for the athletes who place top 3! Feel free to bring drinks and...
A. Front Squat 18 Minutes to build to a moderate/heavy 3 Rep Front Squat B. Complete as many rounds as possible in 10 minutes: 200M Run 5 Clusters 135/95 Level 2: 115/85 Level 1: 95/65 **Must past thru squat, can get it overhead any way. If you are competing Saturday in our 7th Annual Holiday...
5 Rounds For Quality 250 Row 1 Min Plank Hold on Hands 10 Burpees 10/8 Ski Erg or 200M Run 10 DB Box Step-ups 20" 50/35 12/10 Cal Bike *30 Minute Cap Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...
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