STRENGTH: 5x1 Back Squat then, 20 reps unbroken at 60-50% WOD: for time 75 KBS 150 sit ups partition as desired [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul22"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
Skill: Muscle Up drills/ progressions 2 rds 1. Swing Hip to Rings (video) x5 2. MU Negatives (video) x5 3. Kipping MU transition Drill (video) x5 4. Jumping MU transition (no dip) (video) x5 Strength: 5x5 Ring...
STRENGTH: 10 min EMOM Snatch + Hang Snatch *start at moderate load and may increase/ decrease as desired Benchmark WOD: “Nancy” 5rds for time 400 m run 15 OHS Lv1: 65/35 Lv2: 75/55 Lv3: 95/65 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul20"]WOD LOGGING[/standout-css3-button] Don't have...
Skill: Every 2 min on the min, 5 sets 1-3 Rope Climbs and 30-50 Grasshoppers Lv1: 15-30sec pull-up hang on rope w/ chin at hands, 30 Grasshoppers Lv2: w/ legs, 40 Grasshoppers Lv3: Legless, 50...
STRENGTH: 1200m Partner Farmer Carry for time Single Arm w/ Barbell (115/85) *can split work up any way WOD: 4 rds for time 5 DeadLift 275/205 10 Burpee Box Jump 30 DUs (unbroken) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul18"]WOD...
STRENGTH: 7 min to warm up to a heavy 1 clean + 2 split jerks then, every 90 sec, 8 rounds 1 clean + 2 Split Jerks Increase/decrease as needed JCook's Birthday WOD 1,000...
STRENGTH: Bench Press 5x1 @90% WOD: 12-9-6 Thrusters 9-6-3 Bar MU Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 MU scale options: 1) 12-9-6 Burpee pull-ups 2)9-6-3 burpee chest to bar pull-ups 3)9-6-3 Jumping ring MU (must be able to...
WOD: “Fat Amy” For time: 50 Air Squats 40 V-Ups 30 OH Lunges, alternating 45/25 20 KBS 70/53 10 Box Jumps 30/24 Top to bottom, then back up in reverse. At each movement switch, 10 Burpees. [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul15"]WOD LOGGING[/standout-css3-button] Don't have...
STRENGTH: Back Squat 5x3 @80% WOD: 50ft HS walk 10-15-20 Pistol OH sit up 50ft HS walk *Sub a 1 min HS hold against wall for each HS walk Lv1: 15/10 Lv2: 25/15 Lv3: 35/25 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul14"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
STRENGTH: 10 EMOM Clean and Jerk WOD: “Grace” 30 Clean and Jerks for time (135/95) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul13"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...