Paleo Challengers! Next Friday is the final dunk. Schedule your dunk here. Strength: Deadlift 12-10-8-6-3-3-3 *work up to a heavy set of 3 and repeat 2-3x* Benchmark: “Helen” 3 Rounds for time 400m Run 21 Kettlebell Swings...
Paleo Challengers! Next Friday is the final dunk. Schedule your dunk here. Skill: Row Intervals 500m row x 4, rest 90 seconds in between sets. WOD: 20 min AMRAP 12 Ring Rows 16 Box Jumps 20...
9 days left of the Paleo Challenge! Schedule your dunk here Strength: Snatch Complex 3 snatch pull + 2 snatch high pull + 1 power snatch 15 mins to work up to a...
Strength: Back Squat 5-5-5-5 warm up to 75% of you 1RM then perform the above sets at that weight. WOD: 4 rounds for time 50 Air Squats 7 Muscle Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/09"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
Strength: Push Press Every 90 secs complete 3 push presses at 75% of your 1 RM for 12 min WOD: 14 min AMRAP 13 Shoulder to Overhead @ 95/65 10 Knees to Elbow 7 Burpees [standout-css3-button...
Strength: Clean & Jerk 7 sets of: 3 Cleans + 1 Jerk Work up to about 80-85% of your 1 RM Clean and Jerk. The cleans are not tap and go,...
Benchmark: “Cindy” 20 min AMRAP 5 Pull- Ups 10 Push-ups 15 Air Squats Finish: Tabata anchored sit-ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/06"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...
Skill: Kipping HSPU Practice Beginner: a) Headstands against wall b) Kick to handstand on wall, lower down to headstand on yoga block, kip up Intermediate: Kipping HSPU without block/abmat Advanced: kipping deficit HSPU...
Strength: Overhead Squat x5x4x3x2x2x1x1x1 Work up to a heavy single, then repeat that weight 2-3 more sets. 10 min EMOM Ladder: 2 Squat Snatch -Start at 60% 1 RM and add 5 lbs...
Strength: Push Jerks 10 min to find a 1 RM. Then drop down to 85% and perform max reps. WOD: 5 rounds 3 min AMRAP, 1 min rest. 4 S2O @ 105/75...