20 Sep WOD – Friday, September 21st
STRENGTH: 15MIN Build to a mod/heavy 5 Rep Overhead Squat WOD: 20-1 Wall Balls 20/14 1-10 Power Snatch 135/95 LV2: 115/75 LV1: 95/65 * Reduce wall ball reps by 2 * Increase power snatch reps by 1 See...
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19 Sep WOD – Thursday, September 20th
WOD: 28MIN AMRAP - 15/12 Cal bike - 7/7 Uneven Lunges 70/53* - 35 DU - 25 Sit-ups - 1 MIN Rest *Hold KB in front rack with single arm and perform 7 lunges, then switch KB...
18 Sep WOD – Wednesday, September 19th
STRENGTH: Deadlift 5X3 (20MIN) (30x31) * 3 sec lower, 0 bottom, 3 sec up, 1 sec top WOD: 21-15-9 Deadlifts 185/155 9-6-3 Ring MU Lv1:135/95 Lv2:155/135 *Scaled 12-9-6 Burpee pull-up See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't...
17 Sep WOD – Tuesday, September 18th
STRENGTH: 15 Min to build to a heavy 3 Rep Split Jerk WOD: 3 Rounds 4 Min AMRAP/ 1 Min Rest 200M Run 12 Alt. DB Snatches 50/35 12 T2B *Pick up where you left off See week...
17 Sep WOD December 10th 2016
This Saturday- 90 min Rowing Clinic with colligate and Olympic Crew Coach, Cory Bosworth! Come and learn how to start perfecting your technique to be able to more efficiently. See...
16 Sep WOD – Monday, September 17th
STRENGTH: 18MIN Clock Tempo Front Squat 5X5 (30x01) *3 Sec lower, 0 Sec bottom, 0 Sec Up, 1 Sec top Start at 50-60% and build WOD: 3 Rounds For Time 60 DU / 90 Singles 15...
15 Sep WOD – Sunday, September 16th
25 MIN AMRAP - 20/15 Cal bike - 2 Rope Climb / 4 Rope walk - 30 Sec Plank on hands - 30 Sec L-side plank - 30 Sec R-side plank - 30 Sec bar hang...
14 Sep WOD – Saturday, September 15th
CrossFit / Lite N' Tite 5 Rounds for time 400M Row 30 Push ups 20 Wall balls 20/14 10 Strict Pull ups See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB...
13 Sep WOD – Friday, September 14th
Strength/Skill: 12MIN to complete 4 sets of -12 Back Extensions 25/15 -90’ Sled Push -30 Sec Handstand Hold Partner WOD: Off/Def x 4 Def: 400M Run Off: Hang Squat Snatch 30sec rest every time you switch *25min cap 75/55 65/45 55/35 See week program...
12 Sep WOD – Thursday, September 13th
Strength: Deadlift 1RM (30MIN) WOD: “Annie" 50-40-30-20-10 DUs Sit-ups See week program skeleton HERE. 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...