23 Jul WOD- Friday July 24
STRENGTH: 15min to find 1RM Thruster (FYI: the top 15 year old female got 150# Oh snap!) WOD: 5rds for time 5 Clusters 10 Burpees Lv1: 75/45 Lv2: 95/65 Lv3: 135/95 FINISHER: 90 sec Couch Stretch [standout-css3-button...
WOD Blog
All in.
22 Jul WOD- Thursday, June 23
STRENGTH/SKILL: 10 EMOM 3 High Box Jumps 3 HSPU Lv1: negatives Lv2: kipping Lv3: deficit or strict WOD: 15 AMRAP 10 C2B pull-ups 20 Cal Row 50 DU Lv1: banded pull-ups 100 Singles Lv2: pull-ups, 25 DU [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul23"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
21 Jul WOD- Wednesday July 22
STRENGTH: 5x1 Back Squat then, 20 reps unbroken at 60-50% WOD: for time 75 KBS 150 sit ups partition as desired [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul22"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
20 Jul WOD- Tuesday July 21
Skill: Muscle Up drills/ progressions 2 rds 1. Swing Hip to Rings (video) x5 2. MU Negatives (video) x5 3. Kipping MU transition Drill (video) x5 4. Jumping MU transition (no dip) (video) x5 Strength: 5x5 Ring...
19 Jul WOD- Monday, July 20
STRENGTH: 10 min EMOM Snatch + Hang Snatch *start at moderate load and may increase/ decrease as desired Benchmark WOD: “Nancy” 5rds for time 400 m run 15 OHS Lv1: 65/35 Lv2: 75/55 Lv3: 95/65 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul20"]WOD LOGGING[/standout-css3-button] Don't have...
18 Jul WOD- Sunday July 19
Skill: Every 2 min on the min, 5 sets 1-3 Rope Climbs and 30-50 Grasshoppers Lv1: 15-30sec pull-up hang on rope w/ chin at hands, 30 Grasshoppers Lv2: w/ legs, 40 Grasshoppers Lv3: Legless, 50...
17 Jul WOD- Saturday July 18
STRENGTH: 1200m Partner Farmer Carry for time Single Arm w/ Barbell (115/85) *can split work up any way WOD: 4 rds for time 5 DeadLift 275/205 10 Burpee Box Jump 30 DUs (unbroken) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul18"]WOD...
16 Jul WOD- Friday July 17
STRENGTH: 7 min to warm up to a heavy 1 clean + 2 split jerks then, every 90 sec, 8 rounds 1 clean + 2 Split Jerks Increase/decrease as needed JCook's Birthday WOD 1,000...
15 Jul WOD- Thursday July 16
STRENGTH: Bench Press 5x1 @90% WOD: 12-9-6 Thrusters 9-6-3 Bar MU Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 MU scale options: 1) 12-9-6 Burpee pull-ups 2)9-6-3 burpee chest to bar pull-ups 3)9-6-3 Jumping ring MU (must be able to...
14 Jul WOD- Wednesday July 15
WOD: “Fat Amy” For time: 50 Air Squats 40 V-Ups 30 OH Lunges, alternating 45/25 20 KBS 70/53 10 Box Jumps 30/24 Top to bottom, then back up in reverse. At each movement switch, 10 Burpees. [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul15"]WOD LOGGING[/standout-css3-button] Don't have...