15 May WOD- Monday, May 16
Strength A: EMOM 8 3 Power Cleans (TNG) Strength B: Deadlift wk3,c2 75% + 10# x 5 85% + 10# x 3 95% + 10# x 1+ %based on 90% of 1RM WOD: 12 min AMRAP 20-18-16-14-12 OH...
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14 May WOD- Sunday, May 15
Strength: Push Press Wendler wk 2, c2 70% +10# x3 80% +10# x3 90%+10#x3+ WOD: Master’s event 3 15 min AMRAP 55 double-unders 15 chest-to-bar pull-ups 5 hang power cleans Men use 155 lb. Women use 105 lb. Log your WOD...
13 May WOD- Saturday, May 14
Strength A: 12 min 3 Pos snatch Floor, knee, high hang Work up to a heavy 1 rep (3 lifts total) Strength B: 12 min Back Squat Wendler wk 2, c2 70% +10# x3 80% +10# x3 90%+10#x3+ WOD: 9...
12 May WOD- Friday, May 13
Mobility: Banded Ankle Anterior Skill: Pistol Partner WOD: 8 x 100m sprint then, 50 Burpees 40 Pullups 30 Pistols 20 KBS (70/53) 10 Strict HSPU/ 6 Wall Walks then, 8 x 100m sprint 25 min cap *Alternate on sprints then share work...
11 May WOD- Thursday, May 12
Skill: EMOM 6 2 heaving snatch balance w/ 2 sec pause at bottom Strength: Deadlift Wendler wk 2, cycle 2 70% +10# x3 80% +10# x3 90% +10# x3+ *% based on 90% of 1 RM WOD: 6 min...
10 May WOD- Wednesday, May 11
Warm-up/skill: 8 min handstand play Strength: Push Press Wendler wk 2, c2 70% +5# x3 80% +5# x3 90% +5# x3+ WOD: 3 rds: 3 min on/1 min off Row 200m Max rep Thrusters Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 *Start half class...
09 May WOD- Tuesday, May 10
Skill: -Power Snatch Cycling review -Bar MU drills WOD: Open 16.3 7 min AMRAP 10 Power Snatch (75/55) 3 Bar Muscle-up Let's see if you have been practicing those Bar Muscle-ups! Scaled 7 min AMRAP 10 Power Snatches (45/35) 5 Jumping C2B...
09 May WOD- Monday, May 9
Hero WOD: "Abbate" For time: Run, 1 mi 21 Clean & Jerks, 155# Run, 800 m 21 Clean & Jerks, 155# Run, 1 mi Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May09/"]WOD LOGGING[/standout-css3-button] Don't have a...
07 May Mother’s day WOD- Sunday, May 8
We have quite a few Mom's at our box! Cheers to you and all the hard work you put in to take care of yourself and your kiddos! HAPPY MOTHER'S...
06 May WOD- Saturday, May 7
Strength: Push Press wendler wk1, c2 (repeat) 65% +10# x 5 75% + 10# x 5 85% +10# x 5+ %based on 90% of 1 RM Partner WOD: 15 min AMRAP 30 OHS 100 DU/Lateral bar hops 30 S2OH 100...