20 Jul WOD- Thursday, July 21
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...
WOD Blog
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19 Jul WOD- Wednesday, July 20
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 @...
18 Jul WOD- Tuesday, July 19
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...
17 Jul WOD- Monday, July 18
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...
17 Jul WOD- Monday, July 18
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...
16 Jul WOD- Sunday, July 17
Strength A: Every 90 sec for 5 sets: 20 sec for max pull-ups 1:10 sec rest Strength B: Sumo DL- 4 working sets of 8 reps WOD: Tabata intervals DUs -8 rds 1 min rest KBS 53/35- 8rds 1...
15 Jul WOD- Saturday, July 16
9:30 and 10:30 am Regular CrossFit July Challenge Test: Handstand Hold Benchmarks: Lv1: 60+ sec wall Lv2: 10+ sec Free HS Lv3: 30+ sec Free HS Strength: Strict press 5x5 Partner WOD: 20 min AMRAP 30 Box jump...
14 Jul WOD- Friday, July 15
Strength A: Every 90 sec 6x2 Clean & Jerk Strength B: Every 2 Min for 10 min: 5 Front Squats Benchmark Test: “Shotgun” 50 Burpees for time Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July15/"]WOD LOGGING[/standout-css3-button] Don't...
13 Jul WOD- Thursday, July 14
Max Test: Deadlift 25-30 min to find a heavy 1 rep DL WOD: 6 min AMRAP 12 Russian KBS 6 HSPU/ 2 wall walks Lv1: 53/35 Lv2: 62/53 Lv3: 70/62 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July14/"]WOD LOGGING[/standout-css3-button] Don't...
12 Jul WOD- Wednesday, July 13
Skill: Every 90 sec - 5 rounds Strict MU + 2 Kipping MU *assist as needed Scaled drills: 8 min AMRAP 20 sec False grip hold, 10-20 sec ring support hold, 5-10 Ring Dips 5-10...