23 Jun WOD- Saturday, June 24
Good Luck to all our Athletes Throwing Down at Contra Costa today! 8:30 am Lite N Tite Strength: Bent over Rows 4 x 12-15 "WOD 3": Partner A Starts 50 DB Snatch 1000m row 50 DB OHS Partner...
WOD Blog
All in.
22 Jun WOD- Friday, June 23
A: EMOM 8 min High Hang Clean + Low Hang Clean B: Front Squat 5-5-5-3-3-3 @ 75-85% Every 2 min C: Alternating Every 30 sec -30 sec Strict Pull-ups Rest 30 sec -30 sec Hollow hold Rest 30 sec Finish: 90...
21 Jun WOD- Thursday, June 22
WOD: "Zeus"-ish 3 rounds for time of: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High Pulls, 75/55 lbs 30 Box Jumps, 20 in 30 Push Press, 75/55 lbs 30 Row Calories 30 Push-ups Lv1: 14/10 @ 9ft,...
20 Jun WOD- Wednesday, June 21
Strength: Deadlift 5x5 @ 80% Every 2.5 min WOD: 800m run Buy-in Then, 21-18-15-12-9 Toes-2-bar Pistols Then, 400m run cash out Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june21/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
19 Jun WOD- Tuesday, June 20
Strength: Alt EMOM 10 -5-8 Ring Dips (Add weight if necessary) -5-8 Shoot thrus (no push-up no dip) WOD: 12 min Death by...
18 Jun WOD- Monday, June 19
Strength: Back Squat 5x3 @ 85% every 2 min WOD: 7 min AMRAP 7 Front Squats 7 HSPU 2 min rest 5 min AMRAP 5 Thrusters 5 Lat Bar Burpees Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june18/"]WOD...
17 Jun WOD- Sunday, June 18
Skill: A) Forward rolls Handstand forward rolls B) Rope climb technique/ practice EMOM 5 1 Rope Climb Lv3: legless or w/ weight vest WOD: 3 rds for time 15 Sumo Deadlifts Run 400 Lv1:135/95 Lv2: 185/155 Lv3: 225/175 Log your WOD scores here:...
16 Jun WOD- Saturday, June 17
Warm: "Deck of Cards" 15 min AMRAP Spade- Burpee Clover- Air squat Heart- KBS Diamond- V-ups Joker- 200m run *Face cards= 10 reps Ace = 11 reps* June Challenge Test: Max Reps Unbroken Pull-ups, Anyhow (10 mins) WOD: “Grace” 30 Clean and Jerks for time...
15 Jun WOD- Friday, June 16
Warm: 2 min Lat smash ea. side Run 400 10 Spider lunges then, 3rds 1st w/ PVC, then 2 w/ bar 5 High Pulls 5 Mus SN 5 Hang Pwr SN 5 OHS 5 Hang SN Strength: A: EMOM 6 2 Hang Power Snatch EMOM...
14 Jun WOD- Thursday, June 15
Warm: "Bring Sally Up" with Plank up/downs Strength: Back Squat 5x5 @ 80% every 2.5 min Partner WOD: 12 min AMRAP One partner does: 12/8 cal Row 8 Burpees over the erg Then switch Log your WOD scores here: [standout-css3-button...