14 Aug WOD- Tuesday, Aug 15
Strength: Wendler Push Press Week 2, cycle 2 % based on 90% of 1RM 70%+ 5# x 3 80%+ 5# x 3 90%+ 5# x MR WOD: 3 min AMRAP/1 min rest- 4 cycles 6 Chest 2...
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13 Aug WOD- Monday, Aug 14
Benchmark WOD: "Jeremy" 21-15-9 Overhead Squats 95/65 Burpees (10 min cap) Strength: Wendler Back Squat Week 2, cycle 2 % based on 90% of 1RM 70%+ 10# x 3 80%+ 10# x 3 90%+ 10# x MR Finihser: Hip extensions 3 x 15 Hold...
12 Aug WOD- Sunday, Aug 13
9:30 and 10:30am Regular CrossFit A: Muscle Up drills -hip to rings -ring supports/drops -transitions B: 10 min cap: 60 pistols with 1 MU every min (start with MU). Scale: 5 ring rows EMOM C: 30 sec on/off Row for...
11 Aug WOD- Saturday, Aug 12
8:30am Lite N Tite Warm: Bring sally up- air squats Skill: Rope climb technique WOD: Partner 18 min AMRAP 4 Rope Climbs/ 8 rope walks 20 DBall over shoulder 20 Burpee Box jump overs one partner works...
10 Aug WOD- Friday, Aug 11
Strength: Weighted Ring Dips (strict) 5x3 WOD: for time 100 DU Then, 5rds 15 T2B 10 Push Jerk Then, 100 DU Lv1: 75 Lat bar hops, 75/55 Lv2: 50 DU, 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug11/"]WOD LOGGING[/standout-css3-button] Don't have a...
09 Aug WOD- Thursday, Aug 10
Strength: A) High Hang Snatch + Hang Snatch Every 90 sec for 8 sets B) Wendler Back Squat Week 1, cycle 2 % based on 90% of 1RM 65%+ 10# x 5 75%+ 10# x 5 85%+...
08 Aug WOD- Wednesday, Aug 9
Hero WOD: "Bowen" 3 rds 800m run 7 Deadlift 275/185 10 Burpee pull-ups 14 KB Single Arm Thrusters 53/35 20 Box Jumps 24/20 Lv1: 135/95 Lv2: 225/155 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug09/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
07 Aug WOD- Tuesday, Aug 8
A) Deadlift: Wendler Deadlift Week 1, cycle 2 % based on 90% of 1RM 65% + 10# x 5 75% + 10# x 5 85% + 10# x Max Reps B) Accessory: 4rds Circuit -Reverse grip...
06 Aug WOD- Monday, Aug 7
Warm: Tall Jerk Drills Strength: Wendler Push Press Week 1, cycle 2 % based on 90% of 1RM 65% + 5# x 5 75% + 5# x 5 85% + 5# x Max Reps then, Split...
05 Aug WOD- Sunday, Aug 6
9:30 and 10:30am CrossFit Strength: Every 30 sec for 5 min 1 Cluster WOD: “Air Force” For time with 4 Burpees Every Minute on the Minute: 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High-pulls, 95/65 lbs 20 Push...