CrossFit/Lite N' Tite In teams of 3 with a 30 MIN running clock 1 Mile Run Together Into AMRAP: 30 Lateral Burpee Over Bar 45 Thrusters 75/55 60 T2B 75 KBS 53/35 90 DU/ 120 Singles *Lite N' Tite can choose to perform thrusters with barbell or DB Log your scores on Beyond the Whiteboard Don't...
SKILL November Handstand Walk/Hold Challenge! (10-12) MIN STRENGTH 15 MIN To Build To a 2 Rep Touch N’ Go Power Snatch CONDITIONING 5 X 500M Row 2 MIN Rest Between Sets *Increase Split Time Each Set *25 MIN CAP Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...
Skill: Ring Muscle-up Drills and Skillz (10-15 min) -Swing -Transitions -Banded strict transitions/ Ring rows (pulling to bottom of rib cage) -Ring drops/support holds Partner WOD: 20 min AMRAP Relay style- (Partner 1 completes an entire round while Partner 2 rests) 10 Box Jumps 24/20 15 Air Squats 1 Strict Ring MU/ 2 Ring...
HERO WOD: "HOOCH"...
SKILL: Rope Climb Technique Work (12MIN) WOD: 18 MIN Alternating EMOM 2-3 Rope Climbs/4 Strict Pull-ups+4 Strict T2B 5-7 Clean and Jerks 135/95 8-10 Bar Facing Burpees LV2:115/85 LV1:95/65 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 access to...
Happy Thanksgiving! 9:30am class only today! WOD: 21 MIN AMRAP 5 T2B 10 Push-ups 15 Air Squats *Every 3 Min perform 35 DU/ 90 Singles ...
STRENGTH: Wendler Deadlift Week 3 Cycle 2 (20 min) % Based on 90% of 1RM 75% + 10# X 5 85% + 10# X 3 95% + 10# X Max Reps WOD: CrossFit Games Open 13.2 10 MIN AMRAP 5 Shoulder 2 Overhead 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20 LV2: 95/65 LV1: 75/55 Log your...
STRENGTH: Wendler Strict Press Week 3 Cycle 2 (15 min) % Based on 90% of 1 Rep Max 75% + 5# X 5 85% + 5# X 3 95% + 5# X Max Reps WOD: 500M Row/ 24/20 Cal Bike 30 Pull-ups 30 SIt-ups 1k Row/ 48/40 Cal Bike 30 Sit-ups 30 Pull-ups 500M Row 24/20 Cal Bike *20 MIN...
STRENGTH: Wendler Back Squat Week 3 Cycle 2 (20 min) % Based on 90% of 1 Rep Max 75% + 10# X 5 85% + 10# X 3 95% + 10# X Max Reps WOD: 12 MIN AMRAP 2-4-6-8-10… Squat Cleans 135/95 Lateral Burpee Over Bar LV2: 115/75 LV1: 95/65 Log your scores on Beyond the Whiteboard Don't have a...
Open for Sunday! STRENGTH 4 sets of 20 sec Back rack holds @ 110% Of 1RM Back Squat (1 min rest) *this is to prepare your CNS for heavy loads* WOD: All for time: 3rds 15 Wall Balls 10 Power SN (75/55) 1 min rest 3rds 50 DU 30 RKBS 72/53 1 min rest 3rds 15 T2B 10 Thrusters (75/55) 20...