Skill: 5 min Handstand practice Rolling Pistol progression -Candlestick roll -single leg candlestick roll -back extension rolls then, Alternating EMOM 10 Odd: rolling pistols for quality reps Even: deficit HSPU for quality reps WOD: 21-15-9 T2B 63-45-27 DU Log your...
8:30am Lite N Tite Strength: Chin above bar holds 3 sets of 30-20 sec WOD: Chipper for time 400m run 30 push ups 500m row 30 goblet squats 30/25 cal AB 30 Burpees Strength: Single Leg DL w/ BB 4x6 each leg WOD:...
Strength: 3 Split Jerk every 90 sec from floor. 8 sets WOD: 10,10,10 Single Arm DB/kb Clean & Jerk (total) 1,2,3 MU Rest 2 min, repeat Scaled: 10,10,10 Single arm DB/kb Clean &...
Strength: A) (10-15 min) TGU find a heavy 1 RM on each side, then do it 2 more times B) Back Squat 5x8 every 3 min @ 70-75% C) 3 sets: -GHD Sit ups 15-25 -5 One arm kb/db...
Hero WOD: “Gaz” 1000 m run Ground to Overhead 2000kg total* (4,400lbs) 1000 m run *G2OH 4,400# 65#= 68 reps 95#= 47 reps 115#= 39 reps 135#= 33 reps Lv1: 2,200# Lv2: 3,300# Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr19/"]WOD LOGGING[/standout-css3-button] Don't have...
Strength: Every 90 for 6 sets High hang snatch + hang snatch WOD: 5 rounds for time & quality 3 DL @ 85% 15 Box jumps Then, 3 rounds for time 15 Ring rows 30...
Strength: Push Press 5x3 WOD: 12 min AMRAP 2 Rope Climbs/ 4 Rope Walks or 8 T2B 25ft Burpee Broad Jump down 25ft Handstand walk back/ 3 wall walks Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr17/"]WOD...
9:30 and 10:30 am All Levels CrossFit Strength: A) EMOM 8 2 Hang Squat Clean B) Front Squat 5-3-3-1-1-1 WOD: 75 RKBS 8 Wall Ball EMOM interruption (start with WB) Lv1: 35/25 Lv2: 53/44 Lv3: 70/62 Log your WOD scores here:...
8:30 am Lite N Tite A) “Bring Sally Up” w/ plank up/downs B) 30 manmakers for time (15 min cap) Lv3: 2 push-ups C) 3x15 back extensions 3x10 strict T2B 9:30 and 10:30 am All Levels...
Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Strength: Every 90sec for 8 sets 2 Clean pull+ 1 Power clean WOD: 40 cal Row 400 m Run 30 cal...