06 Feb WOD- Wednesday, Feb 7
Skill/Strength: 10 min of kipping HSPU progressions and practice Then, 4 sets -Max Unbroken HSPU (up to 20) -2 Unbroken TGU each side WOD: E4M for 20 min 500m row Record each score: post slowest and fastest time...
WOD Blog
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05 Feb WOD- Tuesday, Feb 6
Strength: E90 for 8 sets Clean + Jerk @ 65-75% WOD: CrossFit Open 15.1 15 min Running clock: 9 min AMRAP 15 Toe-to-bar 10 Deadlift @ 115/75 5 Power Snatch @ 115/75 *scaled: @ 85/55 15.1a 6 min to...
04 Feb WOD- Monday, Feb 5
Strength/Skill: Ring MU EMOM for 9 min 1-1-1-2-2-2-3-3-3 Scaled: Ring dips EMOM 9 3-3-3-4-4-4-5-5-5 AHAP WOD: for time “Shotgun” (Feb Challenge) 50 burpees for time to a 6in target 1 min rest 50 double Kb/DB Thrusters 50/35 *two scores: time...
03 Feb WOD- Sunday, Feb 4
Strength: Snatch Balance + OHS 2-2-2-1-1-1 WOD: “Nancy” 5rft 400m run 15 OHS @ 95/65 Lv1: 65/45 Lv2: 75/55 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...
02 Feb WOD- Saturday, Feb 3
8:30 am Lite N Tite, 9:30 and 10:30 am CrossFit WOD: “G.I. Annie” 50-40-30-20-10 DU Sit-ups 5 Burpee Pull-ups btwn sets Need to plan your week? We are trying something new! Request to take a look...
01 Feb WOD- Friday, Feb 2
Strength: Deadlift 5x1 @ 90% E2M WOD: For time: with a 4 burpee EMOM interruption- start with burpees! 30 Sumo DL high pull 20 Hang Power Snatch 10 Barbell Burpee (G2OH) 20 Front Squat 30 Deadlift *15 min Cap* Lv1:...
31 Jan WOD- Thursday, Feb 1
January Challenge Re-test: 1RM Weighted Pull-Up (scaled: max hold chin above bar) Strength: E2M running clock x 9 sets 3x3 Push Press 3x3 Push Jerk 3x3 Split Jerk WOD: 8 min Cap Bike Cal for time Lv1: 55/45 Lv2: 65/55 Lv3: 75/65 Need...
30 Jan WOD- Wednesday, Jan 31
Strength: Back Squat 5x1 Start @ 90%, increase as desired Every 2 min for 10 min WOD: 3 min on/1 off-4 cycles 8 Box Jumps 30/24” 8 DB Snatch (total) 8 DB OHS (total) Lv1:...
29 Jan WOD- Tuesday, Jan 30
Skill: Bar Muscle-up drills WOD: CrossFit Games Open 17.2 12 min AMRAP 2rds 50ft Lunges 16 T2B 8 DB Power Cleans 2rds 50ft lunges 16 Bar Muscle Ups 8 DB Power Cleans Rx: 50/35 scaled: 35/25 See WOD Standards HERE. 6pm Lite N Tite For time:...
28 Jan WOD- Monday, Jan 29
Strength/WOD: E90 for 8 sets (Start at 60% and increase up to 75% if desired) Clean High Pull + Power Clean + Hang (Squat) Clean Then, E90 for 6 sets 3,3,2,2,1,1 Clean (Start at 70-75, increase as...