01 May WOD- Tuesday, May 2
Skill: May Challenge! Max Unbroken DU 5 min of unlimited attempts Strength: Back Squat 5x3 every 2 min @ 85% WOD: Partner Offense/ Defense- 3 rds Def: Run 400 Off: AMRAP 1 MU/ 5 ring dips 3 Power...
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30 Apr WOD- Monday, May 1
Skill: HSPU Kipping Progression Headstand Headstand to plank...
29 Apr WOD- Sunday, April 30
9:30 and 10:30 am Regular Class Warm: "Bring Sally Up"- plank up/downs Skill: 2 arm KB swing/clean WOD: 10 min AMRAP 5- 2 arm Russian KBS 5- 2 arm KB cleans 5- FR KB squats 1 lap around...
28 Apr WOD- Saturday, April 29
8:30 am Lite N Tite WOD: 4rds 25 KBS 20 Pushups 15 V-ups 10 Box jumps 400 m run 9:30 and 10:30 am Regular Class April Challenge!: Max Handstand Walk for distance. Scaled: max shoulder taps on wall WOD: 6...
27 Apr WOD- Friday, April 28
Part A: 5rds for weight and height 5 Box step-ups each (2 kb FR) 5 Box jumps @ high (15 min) Part B: 30 sec on/off- 10 rds Row for calories Score- round you got the lowest...
26 Apr WOD- Thursday, April 27
WOD: Every 2 min 5 rds: 3 Hang Clean + 1 Jerk 5 rds: 2 Hang Clean + 1 Jerk 5rds: 1 Clean + 1 Jerk 15 total rds 15 total jerks Finisher: 30 perfect BB rollouts not for...
25 Apr WOD- Wednesday, April 26
Hero WOD: "Bradshaw" 10 rds for time 3 HSPU 6 DL 225/155 12 Pull-Ups 24 DU *24 min cap* Scaled- Lv1: 10 rds 6 box HSPU 6 DL 11/85 12 Jumping Pull-ups 24 Lat bar hops Lv2: 10 rds 6 box/bar HSPU 6 DL...
24 Apr WOD- Tuesday, April 25
Strength: a) Snatch Balance 3-2-2-1-1-1 every 90 sec b) Push Press 5x1, every 90 sec WOD: 7 min AMRAP 15 Power SN @ 95/65 15 Power SN @ 115/75 15 Power SN @ 135/95 Max reps Power SN @...
24 Apr WOD- Monday, April 24
Strength: 5x5 Back Squats @ 80% Every 3 min WOD: 12 Thruster 12 Lat Burpees Run 400 9 Thruster 9 Lat Burpees Run 400 6 thruster 6 Lat burpees Run 400 Lv1: 75/55 Lv2: 105/70 Lv3: 125/85 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr24/"]WOD LOGGING[/standout-css3-button] Don't...
22 Apr WOD- Sunday, April 23
Skill: 5 min Handstand practice Rolling Pistol progression -Candlestick roll -single leg candlestick roll -back extension rolls then, Alternating EMOM 10 Odd: rolling pistols for quality reps Even: deficit HSPU for quality reps WOD: 21-15-9 T2B 63-45-27 DU Log your...