Skill: Kipping HSPU for quality Refine kipping HSPU technique and find max set unbroken. Beginners: -Tripod to Headstand - handstand to headstand to tripod WOD: For time (14 min cap) 3-6-9-12-15 HSPU Pistols (total) Pull-ups *add one sec per every rep unfinished...
STR: Snatch Grip DL @ 110% of 1RM Snatch 4-4-4-4-4-4 Open WOD 11.1 10 min AMRAP 15 Power Snatches @ 75/55 30 Double Unders [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/05"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
WOD 1: 7 min AMRAP 27 Double Unders 1 Axle Clean and Jerk (135/95) Partner 1 completes 27 double unders, on completion of the 27th double under partner 2 clean and jerks their weight....
STR: 7 min to Warm-up to 75% of 1 RM Front Squat, and then perform 3 Front Squats every 2 min for 10 min @ that weight. WOD: 2 min Interval, 2 min...
Regular Class Schedule WOD: For Time 1 Rope Climb 5 Overhead Squats @ 135/95 10 Push Press @ 135/95 20 Weighted walking lunge steps with KB/DB @ 53/35 30 Burpees 40...
Happy New Year! Class Schedule: 12pm 5pm 6pm Intro Class 7pm Elements No 6pm or 7pm Group Class Goal Setting: The beginning of the new year is the best time to reflect on accomplished/unaccomplished goals of 2013....
New Year’s Eve!! Class Schedule: 6am 7am 7am group elements 10am Mobility/Active Recovery 12pm STR: Floor Press 7 min to Work up to 90% of your 1RM, then complete 1 floor press EMOM for 10 mins. WOD: 3 rounds for time 15...
Warm Up: Make sure to mobilize hips and shoulders then run through the Burgener warm up to prepare the athletes mind and body for the movement. STR/Skill: Power Clean + Front Squat +...
STR: 18 min of Death by Strict Pull-ups and Strict Ring Dips (alternating) Every Odd min is Pull-ups Every Even min is Ring Dips (Example: min 1 = 1 pull-up, min 2 =...
STR: a) 3 min AMRAP-Partner Sled push/pull b) 3 min AMRAP- MB Toss over Rig WOD: 4 rounds for time: 650m MB Carry with both partners (jessica mclintock route) 12 Tandem DL @ 405/275# 4...