12 Apr WOD- Wednesday, April 13
Strength A: Every 90 for 8 rds High hang snatch + hang snatch + snatch 60-65% Strength B: Push Press Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk...
WOD Blog
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12 Apr WOD- Tuesday, April 12
Strength: Back Squat Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk 1 last week (Push Press, or Deadlift) you can sub out BS for...
10 Apr WOD- Monday, April 11
Find 1 rep max Snatch Find 1 rep max Clean and Jerk *Olympic Weightlifting Rules: 3 attempts- state starting weight, and cannot decrease in weight. *Full Lockout in the catch of the...
09 Apr WOD- Sunday, April 10
Strength: We are starting a Wendler 5-3-1 cycle. Read about it here Deadlift Wendler wk1 65% x5 75% x 5 85% x MR WOD: 12 min AMRAP 12 Toes 2 Bar 20ft HS Walk/4 wall walks 12 DB Snatch (50/30)...
08 Apr WOD- Saturday, April 9
*NO 10:30a Mobility Today- Join Carly Next Saturday @10a! Strength A: We are starting a Wendler 5-3-1 cycle. Read about it here Push press Wendler wk1 65% x5 75% x 5 85% x MR Strength B: Every 2 min for...
07 Apr WOD- Friday, April 8
Strength A: Every 90 for 6 sets Snatch + 2 OHS Strength B: We are starting a Wendler 5-3-1 cycle. Read about it here Back Squat Wendler wk1 65% x 5 75% x 5 85% x Max...
06 Apr WOD- Thursday, April 7
Dynamic Warm-up WOD 1: 3 rds- each for time 800 m run 3 min rest between sets WOD 2: Annie 50-40-30-20-10 Double Unders Sit-ups 8 min Cap Scaled: 150-120-90-60-30 Single Unders 50-40-30-20-10 Sit-up Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr07/"]WOD LOGGING[/standout-css3-button] Don't...
05 Apr WOD- Wednesday, April 6
Lifting: EMOM 8 1 Hang Squat Clean + 1 push jerk Benchmark Test 1 rep max Deadlift WOD: Part A: 50ft Sled push 3 min Partner tag team for max reps Part B: 3 min Plank hold Log your...
04 Apr WOD- Tuesday, April 5
Big Shout to Lauren Ognibene for already hitting her huge 2016 goal of a 300 lbs Back Squat! You rock Lauren! That hard work is paying off! Warm-up Handstand Walks/ Wall...
03 Apr WOD- Monday, April 4
Strength A EMOM 8 2 Hang Snatch (squat)- for quality. Build in weight Strength B 20 min to Find 1 rep max Back Squat WOD: 5 rounds 5 Power Snatch 5 Burpees Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Log your WOD...