8:30am Lite N Tite WOD: for time 1600m Run 25 Burpees 25 Sit-Ups 25 Box Jumps 1600m Row 15 Burpees 15 Sit-Ups 15 Box Jumps 35 min CAP Finisher: 6 min AMRAP Cal on bike (partner shared) 9:30 and 10:30am CrossFit Strength: (12...
Strength: Wendler Deadlift Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max reps WOD: For time: Row 800 Run 800 Row 400 Run 400 Row 200 Run 200 Finisher: Max Rep tire flip + jump thru in 1...
Strength: Wendler Push Press Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max reps WOD: Alt EMOM 24 min (8 rds of each) 12 Kb/DB Snatch (total) 10 V-ups/GHD Sit-ups 8/6 Cal Bike Lv1:...
August Challenge: find 1 RM Turkish Get-Up Strength: Wendler Back Squat Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max reps WOD: for time 10-1 Jumping Lunges (each leg, first set is 20...
Hero WOD: "Horton" 9 rds for time with partner 9 Bar Muscle Up 11 Clean and Jerks @155/115 50 yard buddy carry (46 meters) Share work as desired. Only one partner works at a time....
July Challenge: Max Rep Wall Ball re-test Strength: SN Pull 3-3-2-2 Power SN 3-3-3-3 Finisher: Strict T2B + L-Sit Pull-up combo- 3 x max reps Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july31/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
9:30 and 10:30 am CrossFit Strength: Wendler week 2- Make up a lift you missed (Hint: wk 3 starts Wed) (12 min) EMOM 6 Push jerk x2 (Off rack OK) WOD: 12 min: Row 60/50 cal buy-in Then...
8:30 am Lite N Tite Strength: Box Step-ups DB in FR 4x8 each leg WOD: Partner 3 rds each, relay (switch after 1rd is complete) 10 DB/kb SN 5 OHS DB/kb (one arm) Then share: 200 DH Then 3...
Skill: HSPU Kipping drills -Tri-pod -Tripod to push-up -Tripod to extended plank -Handstand to headstand on wall...
Strength: Wendler Deadlift Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR WOD: Every 2 min for 10 rds 3 Power Clean 8/6 Cal Bike (all out sprint) *Increasing weight every...