Skill: Muscle-up Skillz 15 min AMRAP for quality Swing Hip to rings x5 Ring supports x5 MU transitions x5 Scaled: Ring rows x5 GHD sit-ups x10 Kipping swings on bar x10 Partner WOD: 20 min AMRAP 9-15-21 MU/ Burpee Pull-ups Thrusters Lv1: 95/65 Lv2:...
Benchmark WOD: De Haro Hustle Strength: Deadlift Wendler wk 1 65%x5 75%x5 85%x5+ % based on 90% of 1rm *go off new maxes. If hit the same number continue from cycle 2, you will now be on...
Skill: Tall Jerk Drills Strength A: Push Press Wendler wk 1 65%x5 75%x5 85%x5+ % based on 90% of 1rm *go off new maxes. If hit the same number continue from cycle 2, you will now...
Strength: Back Squat Wendler wk 1 65%x5 75%x5 85%x5+ % based on 90% of 1rm *go off new maxes. If hit the same number continue from cycle 2, you will now be on cycle 3, adding...
Olympic Total Find a heavy 1 rep Snatch Find a heavy 1 rep Clean and Jerk Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/June01/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
Skill: find max standing vertical jump Strength: Back rack lunges (back step) 5x5 (each leg) WOD: 9 min AMRAP 15 Cal Row 12 OHS 9 Burpees Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 6pm Lite N Tite WOD 1: 5-4-3-2-1 Wall Walks 10-10-10-10-10 Pistols WOD 2: Partner Offense/Defense- 4...
Memorial Day Schedule: 10 am and 11 am only Hero WOD: "Badger" In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11...
Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only Strength: Weighted Ring Push-ups 5x5 Lv1: regular push-ups (on bar if necessary, not knees) WOD: 4 min on/ 1 min off- 3...
Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only 9:00 am Lite N Tite WOD 1: Med ball carry Partner relay 50m for max reps in 8 min (1 person stands at...
Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only Skill: Kipping HSPU Progression -tripod -tripod kick out to plank -tripod kick up and out to extended plank -tripod kick out to wall with...