Strength: Back Squat 5x2 @ 90% WOD: 8 min AMRAP 8 FR BB Lunges 8 Push Press 8 T2B Lv1: 75/45 Lv2: 95/65 Lv3: 115/75 6:30 CBBC Olympic Lifting (Unlimited Memberships) Back Squat 75 5x5 Hang Clean (Mid Thigh) 65 3x5 Halting Clean Deadlift (mid...
Strength: Snatch Grip DL 3-3-3-3 WOD: Run 800 m Then, Snatch 21 reps @ 65/35 18 reps @ 95/65 15 reps @ 115/75 12 reps @ 135/85 9 reps @ 155/105 Then, Run 800m Scaled: Don't increase weight- or increase...
Strength: Bench Press- 16 min to establish a heavy 1 rep WOD: 20 min cap 3 rds for time 7 Bar MU 30 Wall Balls (20/14) Scaled: 3rds for time 14 Jumping C2B Pull-ups 30 Wall Balls (20/10) Log your WOD...
Strength: Every 2 min for 20 min 2 OHS Build in load WOD: 6 rds 30 sec on/off Ball Slams for reps Rest Row for Cal rest Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/mar27/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
Fifth and final week of the CrossFit Games Open! Tomorrow will be a long day, We will be starting at 9:30 sharp! Start warming up at 9am if you want to...
Warm: 5 min AMRAP over/unders Skill: 15 min Handstand practice L1/2 headstand holds, tripod to extension, single leg and both L3 Handstand stationary holds, walking, figure 8’s WOD: 30-24-20-16-12 Barbell Front Rack Lunges 5-4-3-2-1 10 ft HS Walk/ Wall Walk Lv1: 65/45 Lv2:...
Fifth and Final Week of CrossFit Games Open! Thursday's Schedule Feb 25-March 26th 6am, 7am, 8am and 12pm are regular scheduled classes and WODs No Class at 5pm- come watch the...
Strength: Bench 5x3 WOD: 15 min AMRAP 1,2,3..MU 2,4,6..HSPU 200 m Run Lv1: Burpee Pull-up, box/bar Lv2: Burpee C2B, HSPU to Abmat Lv3: Deficit HSPU 6:30pm Olympic Lifting (Unlimited Membership) Power Snatch 60%x2x2, 70%x2x3, 85%x1, 90%x1, 80%x3x3 C+J 60%x(2+1)x2, 70%x2+1)x3, 80%x(3+1)x3 Back...
Warm: 5x5 kneeling squat jump (knees to feet, then jump) Strength: A- Every 2 min for 16 min 3 Hang snatch B- Every 3 mins Back Squat 5x3 WOD: 5 min AMRAP 10 KB Snatch 10 Box Jumps 24/20" Lv1: 25/15 Lv2:...
Warm: Tabata DUs 2 rds 5 inchworms 15 Air Squats 20 ft HS walk/ 3 wall walks 10 snap pull-ups 4 min AMRAP 3 reps of each DL HPC FS PP PJ BS Strength: 8 min EMOM 3 Strict Pull-ups AHAP WOD: 75 DU Buy-in Then, 7rds 3 Barbell Complex 7...