Warm: 5 min AMRAP over/unders Skill: 15 min Handstand practice L1/2 headstand holds, tripod to extension, single leg and both L3 Handstand stationary holds, walking, figure 8’s WOD: 30-24-20-16-12 Barbell Front Rack Lunges 5-4-3-2-1 10 ft HS Walk/ Wall Walk Lv1: 65/45 Lv2:...
Fifth and Final Week of CrossFit Games Open! Thursday's Schedule Feb 25-March 26th 6am, 7am, 8am and 12pm are regular scheduled classes and WODs No Class at 5pm- come watch the...
Strength: Bench 5x3 WOD: 15 min AMRAP 1,2,3..MU 2,4,6..HSPU 200 m Run Lv1: Burpee Pull-up, box/bar Lv2: Burpee C2B, HSPU to Abmat Lv3: Deficit HSPU 6:30pm Olympic Lifting (Unlimited Membership) Power Snatch 60%x2x2, 70%x2x3, 85%x1, 90%x1, 80%x3x3 C+J 60%x(2+1)x2, 70%x2+1)x3, 80%x(3+1)x3 Back...
Warm: 5x5 kneeling squat jump (knees to feet, then jump) Strength: A- Every 2 min for 16 min 3 Hang snatch B- Every 3 mins Back Squat 5x3 WOD: 5 min AMRAP 10 KB Snatch 10 Box Jumps 24/20" Lv1: 25/15 Lv2:...
Warm: Tabata DUs 2 rds 5 inchworms 15 Air Squats 20 ft HS walk/ 3 wall walks 10 snap pull-ups 4 min AMRAP 3 reps of each DL HPC FS PP PJ BS Strength: 8 min EMOM 3 Strict Pull-ups AHAP WOD: 75 DU Buy-in Then, 7rds 3 Barbell Complex 7...
Strength: Every 3 mins Deadlift 5,5,3,3,1,1 WOD: 2 rounds: Offense- AMRAP 5 burpees 10 renegade rows 40/25 Defense- 400m sprint 1 min rest between rounds. Alternate which partner starts on run. 2 runs each. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/mar20/"]WOD...
Week Four of the CrossFit Games Open! Saturdays' Schedule Feb 27-March 27th 9am Lite N Tite 9:30 am-11:30 come anytime to do the open workout. First heat starts at 10am! (registered...
Strength: Every 30 sec for 8 mins 1 Jerk (off rack) WOD: “COE” 10 Rounds for time 10 Thrusters 10 Ring Pushups (20 min cap) Lv1: 45/35, pushups Lv2: 75/55, parallette pushups Lv3: 95/65, ring pushups Log your WOD scores here:...
Fourth Week of CrossFit Games Open! Thursday's Schedule Feb 25-March 25th 6am, 7am, 8am and 12pm are regular scheduled classes and WODs No Class at 5pm- come watch the open announcement...
Fourth Week of CrossFit Games Open! Thursday's Schedule Feb 25-March 25th 6am, 7am, 8am and 12pm are regular scheduled classes and WODs No Class at 5pm- come watch the open announcement...