Strength A: Strict Press 8-8-8-8 Strength B: Every 90 sec for 6 sets 1 Thruster + 2 Push Jerks (no racks) WOD: 8 min AMRAP 8 Ring Dips 12 Box Jump Overs 24/20 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/nov/09"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
Strength A: Press Snatch Balance 3-3-3 Snatch Balance 2-2-1-1-1 Strength B: Back Squat 5x1 @90% Every 2 min for 10 min (If you are unsure of your 1RM BS- test it today instead) Strength C: 3rds Back...
Skill: Muscle up drills (10 min) -ring support/ drops -transitions -swing hip to rings Scaled: 10 min AMRAP for quality -ring rows 5-8 -ring support hold x10-15 sec -knees to feet x5 WOD: CrossFit Games Open 14.4- with...
9:30am and 10:30 am Regular CrossFit Strength: Single Leg RDL with KBs 4 sets of 8 each leg Super set with 15 V-ups (4x) WOD 1: 6 Tire Flip jump through for time. 3...
8:30 am Lite N Tite For time: 400 m run 1 rd Cindy 30 Ball slams (40/30) 2 rds Cindy 20 Cal Assault Bike 3 rds Cindy 10 Man makers (no push up) 4 rds Cindy 9:30am and 10:30 am...
Strength: 15 min running clock- build up as desired EMOM 5 3 Hang Power Snatch EMOM 5 2 Hang Snatch EMOM 5 1 Snatch WOD: 4rds for time: 15/10 Cal Row 20 Box Jumps 24/20" 30 Db/Kb Snatch Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 [standout-css3-button...
Skill: Rope climb review (Wear tall socks and long pants) Strength: Alternating EMOM- 5 rds -1 Legless Rope climb -Handstand walk for max distance Lv1: 3-4 rope walks, 2 wall walks Lv2: Rope Climb...
Challenge of the Month test: "Planksgiving" Max plank hold on forearms (b) Lv1: 1 min + Lv2: 2 min + Lv3: 3 min + Strength: 20 min to find a heavy 1 rep Deadlift WOD: 90 sec on/30 sec...
BB warm-up: 5 min AMRAP 3 reps of each DL, HPC, FS, PP, PJ, BS Have light weights ready to add each round as desired. Ex: Rd 1= 45# Rd 2 = 65 Rd 3 = 75 Rd...
Happy Halloween! Strength: Back Squat 5x2 @ 88% Every 2 min WOD: Zombie Vomit 7 rds for time 7 OHS 21 DU 7 Thrusters 21 DU Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/31"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...