STR: Press 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD 5 Rounds, 3 Min AMRAP: 20 Double Unders 10 Shoulder-to-Overheads, 115/75# 10 V-ups Rest 1 min between each round. [standout-css3-button...
WOD For Time: 30 Snatches @ 95/65# With 1 muscle up EMOM Note: Sub 2 Burpee C2B Pull-ups OR 3 Burpee pull-ups Finisher Accumulate 2 minutes of L Sit Holds on the parallettes with the least...
STR 12 Min EMOM: 1 Hang Squat Clean 1 Squat Clean Note: Add 5# each set. Post highest weight. WOD For Time: 800 m run 21-15-9 KBS @ 62/44# Goblet Squats @ 62/44# 400 m run [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/13"]WOD LOGGING[/standout-css3-button]...
Skill: 30sec Row Intervals 10 Rounds for total calories: Row 30 sec Rest 30 sec Post total calories Directions for Rower To set up rowers, go to: Select workouts, then Custom list, then :30/:30r” WOD: 10! For time: T2B 50 Ft. Suicides [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/12"]WOD...
"McGhee" 30 Min ARMAP 5 Deadlifts, 275/185# 13 Push-ups 9 Box Jumps, 24/20" [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/11"]WOD LOGGING[/standout-css3-button]...
"Nicole" 20 Min AMRAP Run, 400 m Pull-up Max Set [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/10"]WOD LOGGING[/standout-css3-button]...
Str: 3 Position Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD AMRAP 9 mins 6 Snatches, 95/65# 12 V-ups 15 Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/09"]WOD LOGGING[/standout-css3-button]...
"Kelly" 5 rounds of: Run, 400 m 30 Box Jumps, 24 in 30 Wall Balls, 20 lbs [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/08"]WOD LOGGING[/standout-css3-button] ...
WOD 1: For Time Team Jerk Ladder (135/95) 10-9-8-7-6-5-4-3-2-1 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/sep/06"]WOD LOGGING[/standout-css3-button] ...
Bulgarian Split Squats 3-2-1-1-2-3 Tabata Row for Max Calories Rest 1 min Tabata Toes to Bar for Max Reps Finisher 3 sets, no rest between sets 15 burpees 15 "2 fer 1's" Wall Ball Shots (pick your own...