Feb Challenge NFL Combine: day 2 Vertical Jump distance Broad jump distance 8:30 am Lite n Tite For time: 200m row/run 10 Pull-ups 15 Box Jumps 20 Ball Slams 400m row 15 Pull-ups 20 BJ 25 Ball Slam 800m run 20 Pull-ups 25...
Strength: Every 90 sec- 12 min running clock High hang clean 3-3-3 Low hang lean 2-2-2 Clean 1-1-1-1 WOD: CF Games Open 15.4 8 min AMRAP 3 HSPU 3 Cleans 6 HSPU (185/125) 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6...
February Challenge- NFL Combine: Day 1 Max reps Bench Press Rx 225/155 Scaled: @BW/ 70%BW WOD: 16 min AMRAP 100 DU 30 Front Squat 30 Burpees 75 DU 20 Push Press 20 Burpees 50 DU 10 Power Snatch 10 Burpees Lv1: 45/35 Lv2: 65/45 Lv3: 75/55 Log...
Strength: 5 Weighted Pull-ups Every 2 min for 10 min Lv1- Neg pull-ups/ or ring rows @ hard WOD: Every 2 min for 20 min Run 200m Finisher: 15 sec on/off L-Sit hold- 8 sets Log your WOD...
Benchmark WOD: "CrossFit Total" Find 1 rep Max of Back Squat (15 min) Strict Press (10 min) Deadlift (20 min) 6pm Lite n Tite WOD: 4rds for time 400 m run 21 KBS 53/35 12 Burpees Finisher: Tabata Hollow Rocks rest 2 min Tabata...
January Challenge Find a heavy set of 7x Bear Complex WOD: 7 min AMRAP 10 Box Jumps overs 10 Hand release push-ups -thighs stay off the ground Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan30/"]WOD LOGGING[/standout-css3-button] Don't have a...
9:30 and 10:30 am Regular CrossFit Skill: Alt EMOM 5x -5 Shoot thrus (one push up and one dip) -20-30 sec HS hold WOD: 6 rds 2 min on/1 min off 20 RKBS (72/62) 10 Pistols 40 ft...
8:30 am Lite N Tite WOD: 1-10-1 Push ups Pull-ups Goblet Squats 35/25 9:30 and 10:30 am Regular CrossFit WOD: CF Games Open 16.3 7 min AMRAP 10 Power SN (75/55) 3 BMU Scaled: 7 min AMRAP 10 PS 45/35 5 Jumping C2B pull-ups Rest 5...
Warm: Split Jerk Drills: Tall jerk, long step Strength: From Rack (25 min) Push Press 3-3-3 Push Jerk 3-3-3 Split Jerk 3-3-3 WOD: 9 min AMRAP 6 Ring Dips 9 Toes 2 Bar 18 KB/DB RDL (two arm) Lv1: banded 35/25 Lv2: low rings 44/35 Lv3: high rings-...
Strength A: EMOM 8 1 Hang Clean+ 1 Clean Strength B: Wendler Back Squat Wk 3, c2 75% + 10# x 5 85% + 10# x 3 95% + 10# x 1+ (max reps) % based on 90%...