SKILL: Muscle Up Drills (15 MIN) WOD: 18 MIN AMRAP - 200M Run - 12 Box Jumps - 24 Wall Balls - 12/10 Cal Bike - 6 Ring Muscle Ups / 8 C2B PU + 8 PU Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and...
STRENGTH: Part A Wendler Strict Press Week 1 Cycle 2 (15 min) % Based on 90% of 1 Rep Max 65% + 5# X 5 75% + 5# X 5 85% + 5# X Max Reps STRENGTH: Part B EMOM 5 1 Power Snatch + OHS EMOM 5 1 Power Snatch + Hang Snatch EMOM 5 2...
STRENGTH: Wendler Back Squat Week 1 Cycle 2 (20 min) % Based on 90% of 1 Rep Max 65% + 10# X 5 75% + 10# X 5 85% + 10# X Max Reps WOD: 21-15-9 T2B Cal Row FINISHER: 3 X 12 Dual KB Front Rack Single Leg Step Down w/ 3 Sec Tempo (12 Total) Log your...
Strength: Ring Dips Every 2 min for 10 min (As hard/heavy as possible) Hero WOD: “Tumilson” 8 rounds for time 200m run 11 DB burpee Deadlift* Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 *Dumbbell Burpee Deadlift= Holding onto dumbbells, perform a burpee and stand up with the dumbbells at sides, no jump or reaching overhead....
CrossFit / Lite N' Tite WOD: Partner Relay 8 Rounds Each (16 Total) 12/10 Cal Bike 12 MedBall Cleans 20/14 12 Pull-ups *30MIN Cap 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 this tool for...
CrossFit Games Open 13.1 As many reps as possible in 17 Min 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs LV2: 65/95/125/160, 35/65/80/100 LV1: 45/75/100/120, 15/35/65/80 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
November Challenge of the Month! Max Handstand Walk / Max HS hold on wall WOD: 26 min AMRAP 6-8-10 Back Squats (from the floor) 6-8-10 HSPU 6-8-10 T2B After finishing the set of 10, go back to 6 and so on Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 ...
STRENGTH: Clean Pulls Every 90 Seconds 3-3-2-2-1-1-1 *Start at 85% of Clean WOD: Every 2 MIN For 6 Rounds 12 Box Jump Overs 24/20 6 Power Cleans 155/105 *Weight and Reps should be scaled to something manageable in 1:15 Min LV2: 135/95 Lv1: 95/65 ...
STRENGTH: Every 2 MIN Push Jerk 3-2-1-1 Split Jerk 1-1-1-1 *Build Each Set WOD A: 5 MIN AMRAP 32 Double Unders/ 50 Singles 16 Alternating Hang DB Clean/Jerk 50/35 2 MIN REST WOD B: 5 MIN AMRAP 5 Bar Muscle-ups/ 8 Burpee Pull-ups 15 V-Ups/ Tuck-Ups *Athlete may pick which WOD they would like to do first. As long as...
STRENGTH: Barbell Back Rack Lunges (Off The Rack) 4 X 8 Each Leg -Reverse Step WOD: 3 Rounds For Time 20 Push-ups 30 RKBS 40 Air Squats Lv1: 53/35 Lv2: 62/44 Lv3: 70/53 Lv3+: w/ weight vest the whole time 40/20# Finisher: 2 MIN L-Sit Hold w/ Parallelets Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...