Skill: Kipping Pull-ups/ Chest-to-bar technique Hero WOD: “Bulger” 10 rounds for time: 150 m run 7 C2B Pull-ups 7 Front Squats 135/95 7 HSPU *35 min Cap Lv1: Jumping C2B, 75/45, box Lv2: Pull-ups, 105/70, Bar Lv3: 135/95 6pm Lite N...
Strength A: Every 90 sec for 5 sets 2 Cleans + 1 Jerk Strength B: 3 working sets of 6 Sumo Deadlifts WOD: 3rds 50 DUs 250 m row *7 min cap Log your WOD scores here:...
Strength: Every 90 sec for 7 sets 1 Push Press + 2 Push Jerks WOD: For time: 30-25-20-15-20-25-30 KBS 53/35 Wall Balls 20/14 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July24/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
Strength A: Every 90 sec for 5 sets: 2 Snatches Strength B: Back Squat 6 min to find a heavy set of 8. Then perform 4 working sets of 8 reps every 2...
Strength A: Every 90 sec for 5 sets: 2 Snatches Strength B: Back Squat 6 min to find a heavy set of 8. Then perform 4 working sets of 8 reps every 2...
Warm-up/ Mobility: Banded ankle anterior Skill: Pistol Progressions Strength/Skill: Alt EMOM-6rds 6 Pistols 3 Strict HSPU or deficit HSPU WOD: for time 10,8,6,4,2 Bar MU Thruster Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July22/"]WOD LOGGING[/standout-css3-button] Don't have a...
Strength: Deadlift 4-6-8-10 *Each set is heavy for that rep count WOD: 1000m Row buy-in then, 2rds 35 Ball Slams 35 V-ups then, 800m Run cash out *if necessary, half the class starts with row, other half start...
Skill: Tall Jerks drills and Re-racking instruction Strength: 12 min: 4 working sets of 6 Push Jerks WOD: 8 min AMRAP 16 OH Lunge Steps @ 95/65 16 OH Lunge Steps @ 115/85 16 OH Lunge Steps @...
Strength: Every 2 min for 5 rds 3 Full Cleans + 3 Front Squats WOD: WOD: 10 min AMRAP 2-4-6 Power Cleans Slurpees (2 push-up burpees*) *Hips and thighs cannot touch the floor at any time during...
Strength: EMOM 9 Snatch 3-3-3-2-2-2-1-1-1 Benchmark WOD: "Fight Gone Bad" 3 rds for total reps 1 min stations -Wall Balls (20/14 @10ft) -Sumo DL High Pull (75/55) -Push Press (75/55) -Box Jump (24/20) -Row for Cal Rest 1 min *Coaching logistics...