WOD: For Time 10 HSPU 20 Burpees 30 Pull-ups 40 Wall Balls (20/14) 50 KBS (53/35) 100 DU 50 KBS 40 Wall Balls 30 Pull-ups 20 Burpees 10 HSPU Lv1: 35/15 Lv2: 44/25 Lv3: 53/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/12"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
Strength: 3 Snatch Pull Every 90 sec for 6 sets WOD: WOD: 10-1 Deadlift Ring Dips Lv1: 135/95 Lv2: 185/135 Lv3: 225/165 Finisher: 100 Med Ball sit ups toss with partner (sitting 4-5 feet apart) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/11"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
8:30 am Lite N Tite Warm: Agility ladder drills WOD CrossFit Team Series Event 2 Partner 200 DUs 75 T2B/Knee tuck 75 DB Push Press 100 Box Jumps Over 9:30 am and 10:30 am Regular CrossFit Strength: Strict Press 5-5-3-3-3 WOD: CrossFit Team...
Strength A: 7 min to work up to a heavy: 1 Clean + 2 Front Squats every 90 min- 6 sets Strength B: Back Squat 2 every 30 sec for 4 min (8 sets) @70% *challenge-...
Skill of the month test: L-sit hang for time Gymnastics: Handstand/inversion variations -Headstands (pike up and down, straddle up) -forward rolls -donkey kick -press to Handstand WOD: For Time: 3 Rope Climbs/ 6 rope walks 100 ft HS walk/ 10 Wall...
Strength: 4 sets Single Leg Deadlift w/ barbell x8 Super set: Bent Over Row w/Barbell x 10 WOD: "Super Chief" 5 min AMRAP/ 2 min rest- 3 cycles 3 Power Clean 6 Clapping push-ups 9 Jumping Air Squats Lv1: 95/65 Lv2:...
Strength A: Every 90 sec for 6 set 2 Push Press + Push Jerk Strength B: Every 90 sec for 6 sets 3 Hang Power Snatch + 1 Hang Snatch WOD: 3rds- 8 min cap 200 m run 10...
Labor Day Schedule: 9:30 and 10:30am class only! WOD: “Zeus” 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...
Labor Day Schedule: 9:30 and 10:30am class only! WOD: “Zeus” 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...
Strength A: Every 30 sec 1 Jerk x 10 From rack Strength B: Every 3 min Front Squat 3 x 10 @ 65% L3: from floor WOD: 6 rds for time 3 Muscle-ups 12 Goblet Squats Lv1: 25/15 Lv2: 44/25 Lv3: 53/35 To ensure safety...