17 Aug WOD- Friday, Aug 18
WOD: Every 90 sec x 5 sets 1 Clean + 2 FS @ 70% Every 90 sec x 5 sets 1 Clean + 1 FS @80% Every 90 sec x 5 sets 1 Clean @ 90% *yes,...
WOD Blog
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16 Aug WOD- Thursday, Aug 17
WOD: "Running from the 5-0" For time: 1 Mile Run 50 Wall Balls 50 Sit-ups 50 Box Jumps 24/20" 50 HSPU 1 Mile Run Lv1: 30 reps of each, 14/10# Lv2: 40 reps of each,...
15 Aug WOD- Wednesday, Aug 16
Strength: Wendler Deadlift Week 2, cycle 2 % based on 90% of 1RM 70%+ 10# x 3 80%+ 10# x 3 90%+ 10# x MR WOD: 8rds 30 DU 8 Russian KBS 100m Farmer Carry 30 sec rest Lv1: 35/25 Lv2: 53/44 Lv3:...
14 Aug WOD- Tuesday, Aug 15
Strength: Wendler Push Press Week 2, cycle 2 % based on 90% of 1RM 70%+ 5# x 3 80%+ 5# x 3 90%+ 5# x MR WOD: 3 min AMRAP/1 min rest- 4 cycles 6 Chest 2...
13 Aug WOD- Monday, Aug 14
Benchmark WOD: "Jeremy" 21-15-9 Overhead Squats 95/65 Burpees (10 min cap) Strength: Wendler Back Squat Week 2, cycle 2 % based on 90% of 1RM 70%+ 10# x 3 80%+ 10# x 3 90%+ 10# x MR Finihser: Hip extensions 3 x 15 Hold...
12 Aug WOD- Sunday, Aug 13
9:30 and 10:30am Regular CrossFit A: Muscle Up drills -hip to rings -ring supports/drops -transitions B: 10 min cap: 60 pistols with 1 MU every min (start with MU). Scale: 5 ring rows EMOM C: 30 sec on/off Row for...
11 Aug WOD- Saturday, Aug 12
8:30am Lite N Tite Warm: Bring sally up- air squats Skill: Rope climb technique WOD: Partner 18 min AMRAP 4 Rope Climbs/ 8 rope walks 20 DBall over shoulder 20 Burpee Box jump overs one partner works...
10 Aug WOD- Friday, Aug 11
Strength: Weighted Ring Dips (strict) 5x3 WOD: for time 100 DU Then, 5rds 15 T2B 10 Push Jerk Then, 100 DU Lv1: 75 Lat bar hops, 75/55 Lv2: 50 DU, 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug11/"]WOD LOGGING[/standout-css3-button] Don't have a...
09 Aug WOD- Thursday, Aug 10
Strength: A) High Hang Snatch + Hang Snatch Every 90 sec for 8 sets B) Wendler Back Squat Week 1, cycle 2 % based on 90% of 1RM 65%+ 10# x 5 75%+ 10# x 5 85%+...
08 Aug WOD- Wednesday, Aug 9
Hero WOD: "Bowen" 3 rds 800m run 7 Deadlift 275/185 10 Burpee pull-ups 14 KB Single Arm Thrusters 53/35 20 Box Jumps 24/20 Lv1: 135/95 Lv2: 225/155 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug09/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...