22 Dec

Posted at 20:37h in WOD

A. Alternate every minute, on the minute, for 12 minutes: 10 Dual Kb/Db Bent Over Row 12 Shoot Thru w/ no push up or dip 15 Sumo Deadlift High pull 75/55 B. In 20 minutes complete: 10 X 100M Sprints *Rest 1:30 in between sets Log your scores on Beyond the Whiteboard Don't have a...

21 Dec

Posted at 20:00h in WOD

CrossFit & Lite N' Tite In teams of 2, complete as many rounds as possible in 35 minutes: 75 Cal Row 65 Sit-Ups 55 Kbs 53/35 45 Cal Bike 35 Walking Lunges 25 Box Dips *Share work as desired *Only one person working at a time Log your scores on Beyond the Whiteboard Don't have a...

20 Dec

Posted at 20:00h in WOD

A. Overhead Squat 5 X 5 *Build to a moderate/heavy weight and perform same weight across all 5 sets (25min) B. Every 2 minutes for 5 sets 200M Run Max Rep OHS 95/65 *Rest 1 min btwn sets Level 2: 75/55 Level 1: 65/45 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...

19 Dec

Posted at 20:11h in WOD

A. For Time: 15-12-9-6 Power Cleans 155/105 75-75-75-75 Double Unders/ 125 Singles B. 3 Sets For Quality 10 Strict Pull-ups 1 Minute Ring Plank Hold 10 Cal Ski Erg Sprint 20 Banded Tricep Extensions Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...

18 Dec

Posted at 20:00h in WOD

A. Alternating every minute, on the minute, for 12 mintutes: Odd: 1 Front Squat Even: 3 Back Squats * 80% of 1 RM Front Squat for both lifts B. Complete as many rounds as possible in 20 minutes: 20 Front Squats 75/55 20 T2B 25' Handstand Walk/ 3 Wall Walks 20/15 Cal Row 20 Push...

17 Dec

Posted at 20:00h in WOD

A. Minute 0-6: Heavy 1 Power Snatch + 2 OHS Minute 6-12: Moderate 1 High Hang Squat Snatch + 2 Hang Squat Snatch Minute 12-18: Moderate 2 Rep Touch n' Go Squat Snatch (Do not exceed 85%) B. "RANDY" 75 Power Snatches 75/55 Level 2: 65/45 Level 1: 45/35 *8 Minute Cap Lite N'...

16 Dec

Posted at 20:00h in WOD

A. Alternate every minute, on the minute, for 9 minutes: 10/8 Cal Bike 14 Pistols 18 Kbs 53/35 Rest 2 minute Then, B. Alternate every minute, on the minute, for 9 minutes: 18 V-Ups/ Tuck-Ups 14 Alternating Back Step Lunges 95/55 10 Up/Down Box Jump over 24"/20" *Up/Down - Burpee with no push-up ** Work time should be...

13 Dec

Posted at 20:00h in WOD

A. Front Squat 18 Minutes to build to a moderate/heavy 3 Rep Front Squat B. Complete as many rounds as possible in 10 minutes: 200M Run 5 Clusters 135/95 Level 2: 115/85 Level 1: 95/65 **Must past thru squat, can get it overhead any way. If you are competing Saturday in our 7th Annual Holiday...

12 Dec

Posted at 20:12h in WOD

5 Rounds For Quality 250 Row 1 Min Plank Hold on Hands 10 Burpees 10/8 Ski Erg or 200M Run 10 DB Box Step-ups 20" 50/35 12/10 Cal Bike *30 Minute Cap Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...