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 a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
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 Grasshoppers. WOD: 7 rounds: 250 m row 90 sec rest *Post slowest time Finish: 10 Skin the Cats for quality...
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 LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...
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 m row buy-in then, 21-15-9 Power Snatch 75/55 Push Press 75/55 Ring Dips [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul17"]WOD LOGGING[/standout-css3-button] Don't have...
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 perform unassisted Ring Dip [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul16"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
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 a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
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 WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to...
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 to this tool for our member athletes....
New Lite N' Tite classes added! Tuesdays @ 6pm and Saturdays at 9am. All the CrossFit without the barbells! come check it out! STRENGTH: E2MOM for 10 min Snatch Bal + 2 OHS 20 sec Hollow Hold btwn sets WOD: 30 sec on/ 30 sec off- 6 rounds DUs/ lateral...
New Lite N' Tite classes added! Tuesdays @ 6pm and Saturdays at 9am. All the CrossFit without the barbells! come check it out! STRENGTH: Push Jerk 5x3 WOD: 17 min AMRAP w/partner 80 Wall Balls 10 MU 80 Cal row *Share work as desired, one partner works at a time [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jul11"]WOD...