Good luck to our two teams competing at the Pilgrims and Pumpkins throwdown today! 8:30am Lite N Tite Strength: TGU 3x3 WOD: 18min AMRAP 100m DB/KB farmer carry 15 Grasshoppers 12 Wall Balls 9 Push-Ups 9:30 and 10:30am Regular...
Strength: Alternating: 4 sets Ring Rows x 8 @ hard and heavy BB Box step ups x 5 each leg (back rack) Partner WOD: (Borrowed from the competition Pilgrims and Pumpkins, that we have 2...
Warm/Drills: Tall jerk and short step drills *Review re-rack properly Strength: Pause Push Jerk 3x3 Pause Split Jerk 3x3 WOD: For time- 5-1 Ring Muscle Up 1 rd “DT” 12 Deadlift 9 Hang Power Clean 6 Push Jerk Lv1: 75/55 Lv2: 125/85 Lv3: 155/105 Log...
Strength: Back Squat 5 x 10 @ 65-68% Every 3 min for 15 min WOD: 12 min AMRAP Mile run buy-in then, Squat Snatch for reps Lv1: 75/45 Lv2: 105/70 Lv3: 135/95 Mile route: Right on King St, right on 7th...
Skill: 10 min to find max height box jump (from standing). WOD: 20 min AMRAP 20 Wall Balls @ 20/14 20 KBS @ 53/35 20 Box Jumps @ 24/20" Goal: at least 5rds Lv1: 12/10, 25/15 Lv2: 14/12,...
Strength: Clean EMOM 6 3-3-2-2-1-1 Then, 10 min to find a heavy 1 rep clean WOD: 3min AMRAP/1 off-4x 6 Hang Power Clean 6 BB Lunges 6 C2B Pull-ups Lv1: 65/45 Lv2: 95/85 Lv3: 115/75 Pick up where you left off Log...
9:30 and 10:30am Regular CrossFit Class Strength: Weighted Ring Push-ups 5x5 then, Reverse Tabata L-sit hold rings/boxes (10 on/20 off-8x) WOD: WOD: 750-500-250m Row 30-20-10 OHS Lv1: 65/45 Lv2: 75/55 Lv3: 115/75 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov13/"]WOD LOGGING[/standout-css3-button] Don't have a...
8:30 am Lite N Tite Strength: DB/KB Bent over row 4 x 8-10 WOD: 4 rds 5 Burpees 10 C2B 20 Walking Lunges 30 Russian KBS 400 m run 9:30 and 10:30am Regular CrossFit Class WOD: 30 min Running clock 1 min on/...
In honor of our Veterans, the WOD we are doing today comes from the organization Team Red, White and Blue (www.teamrwb.org). Team RWB's mission is to successfully reintegrate veterans to...
WOD 1: 8 min clock: Buy-in: Deadlift 30 reps at 70% Then AMRAP 5 DL 55% 10 V-ups For remainder of time. 8 min Rest WOD 2: For time 2 rds: 15 Unbroken DU 10 Pull-ups 2 rds: 15 Unbroken DU 10...