Strength: Back Squat 5x3 @ 85% every 2 min WOD: 7 min AMRAP 7 Front Squats 7 HSPU 2 min rest 5 min AMRAP 5 Thrusters 5 Lat Bar Burpees Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june18/"]WOD...
Skill: A) Forward rolls Handstand forward rolls B) Rope climb technique/ practice EMOM 5 1 Rope Climb Lv3: legless or w/ weight vest WOD: 3 rds for time 15 Sumo Deadlifts Run 400 Lv1:135/95 Lv2: 185/155 Lv3: 225/175 Log your WOD scores here:...
Warm: "Deck of Cards" 15 min AMRAP Spade- Burpee Clover- Air squat Heart- KBS Diamond- V-ups Joker- 200m run *Face cards= 10 reps Ace = 11 reps* June Challenge Test: Max Reps Unbroken Pull-ups, Anyhow (10 mins) WOD: “Grace” 30 Clean and Jerks for time...
Warm: 2 min Lat smash ea. side Run 400 10 Spider lunges then, 3rds 1st w/ PVC, then 2 w/ bar 5 High Pulls 5 Mus SN 5 Hang Pwr SN 5 OHS 5 Hang SN Strength: A: EMOM 6 2 Hang Power Snatch EMOM...
Warm: "Bring Sally Up" with Plank up/downs Strength: Back Squat 5x5 @ 80% every 2.5 min Partner WOD: 12 min AMRAP One partner does: 12/8 cal Row 8 Burpees over the erg Then switch Log your WOD scores here: [standout-css3-button...
Hero WOD: "Morrison" for time, 50-40-30-20-10 reps Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 53/35 *40 min cap* Lv1: 14/10 @ 9 ft, 25,18 Lv2: 16/12 @ 9 ft, 35/25 Lv3: 20 @ 10ft/14 @ 9...
Strength: Clean Pull 4x2 @90-100%+ of clean Clean 4x2 WOD: For time: 400 m run 15 K2E 15 HSPU 200 m run 12 K2E 12 HSPU 100 m run 9 K2E 9 HSPU 6pm Lite N Tite WOD 1: "Helen" 3 rft 400 m run 21 KBS...
Strength: Weighted Ring Push-ups 5x5 WOD: 10 min AMRAP 10 DB/KB Snatches 10 DB/KB OHS (single arm) 30 Unbroken DUs Lv1: 35/25 Lv2: 53/35 Lv3: 70/45 Finisher: Tabata Sit-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june11/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
WOD: “Fran” 21-15-9 Thrusters Pull ups Accessory: Alt EMOM 10 -Pistols x 8 -Hollow rocks x 10 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june11/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
8:30 am Lite N Tite 10 min cap Each complete 5 rds of: 16/12 cal row in :45sec 8 C2B WOD B: 1x each D: Run 200m O: Wall balls 1x each D: 400m run O: sit-ups 1x each D: 800m run O:...