STRENGTH: E2MOM 10 min Clean 5x3 @ 75-80% SKILL: Review Pistol Progressions WOD: 10 min AMRAP 4 Dead Lifts 3 HPC 2 Front Squats with 4 Pistols EMOM *Start with Pistols* Lv1:65/45 Pistols over a box Lv2: 85/60 holding pole/ring Lv3:...
Skill: Muscle Up drills (15 min) 2 rds: 5 Swing Hip to Rings 5 Kipping MU transition Drill 5 Ring Supports WOD: for time 9 MU 400 m run 6 MU 400 m Run 3 MU 400 m run Lv1: 21-15-9 Pull-ups Lv2:...
STRENGTH: Bench Press 5x3 @ 80% WOD: 5min AMRAP 5 Renegade Rows (2 Push Ups per 1 rep) 20 Jumping Squats 3min Rest 5min AMRAP 10 Push Press 25 DUs/ Lat Bar Hops Lv1:65/45 Lv2: 75/55 Lv3: 95/65 3min Rest 5min AMRAP GTO Lv1: 65/45 Lv2:...
WOD: “Rankel” 20 min AMRAP: 6 Deadlifts, 225 lbs 7 Burpee Pull Ups 10 Kettlebell Swings, 2 pood Run, 200 m L3: 225/175; 70/55; no reach bar L2: 195/155; 55/44; hands touching bar L1: 165/135; 44/35; jumping pull up Finisher: 2...
STRENGTH: Back Squat 5x1 @ 90% Partner WOD: for time (20 minute time cap) 100 Thrusters with 5 burpee EMOM interruption Both athletes must do 5 burpees EMOM but can split up the thrusters as...
Thanks to all who came out yesterday for 80's Crippler! It was a great success! WOD: For time “500 Startups” 100 Pullups 100 Pushups 100 Situps 100 Air Squats 100 DU [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jun14"]WOD LOGGING[/standout-css3-button] Don't have a...
WODs 9am- 2pm. Athlete Check-in at 7:30am No class tomorrow! Come support your fellow athletes throwdown against the rest of the bay! Class starts again on Sunday...
No class this Saturday. Come a support our athletes competing in our 80's Crippler event. Volunteer to judge by emailing Alexis at alexis@crossfitpotrerohill.com for more information. Thanks! Strength: Weighted Pull-ups 5x3 Super set...
No class this Saturday. Come a support our athletes competing in our 80's Crippler event. Volunteer to judge by emailing Alexis at alexis@crossfitpotrerohill.com for more information. Thanks! Strength: Weighted Push-ups 5x5 WOD: 6...
No class this Saturday. Come a support our athletes competing in our 80's Crippler event. Volunteer to judge by emailing Alexis at alexis@crossfitpotrerohill.com for more information. Thanks! Warm: 1 rd Run...