20 Apr

Posted at 19:06h in WOD

STRENGTH: Deload Week Tempo Back Squat 3 sec descent then explode up 40% x5 50% x5 60% x5 (% based on 90% of 1rm Back squat) WOD: For Time w/ 4 burpee EMOM 20 Renegade rows 20 2 arm DB swings 20 Pull-ups 20 DB Thrusters 20 Walking lunges w/ DB at shoulders Modify w/ 2 Burpee EMOM/...

19 Apr

Posted at 20:00h in WOD

Skill: Rope climb technique review, WOD: For time 5 Rope Climbs 5 Clean & Jerks, 145/115 lbs 4 Rope Climbs 4 Clean & Jerks, 165/125 lbs 3 Rope Climbs 3 Clean & Jerks, 185/135 lbs 2 Rope Climbs 2 Clean & Jerks, 205/145 lbs 1 Rope Climb 1 Clean & Jerk, 205/155 lbs Lv1: start @ 75/55,...

17 Apr

Posted at 21:01h in WOD

You are all invited to come by this Saturday April 18th at 5pm for a casual mural viewing and a chance to speak to the artist herself about her vision! There will be refreshments from Marin Brewing Company See our facebook event page here. You ask...

14 Apr

Posted at 20:00h in WOD

Warm: Alternating Tabata- 8 rounds each (8 min total) Ball Slams Seated Russian Twists (use D-balls for both) STRENGTH: Wendler Week 2 Bench Press % based on 90% of 1 RM 75% x5 85% x3 95% xMR Learn more about the Wendler 5-3-1 here. WOD: 15 min Cap 1-10 Sumo Deadlifts 10-1 Lat bar Burpees with Strict...

13 Apr

Posted at 21:20h in WOD

Warm: Rowing pause drills WOD: 500 m row x4 sets set 1: 10 sec slower split time than best time (70% effort) set 2: 5 sec slower split time (85% effort) set 3: 100% max effort set 4: blind screen 110% effort rest 2.5 min between sets Finisher: 4, 1 min...

12 Apr

Posted at 21:12h in WOD

STRENGTH: Wendler Week 2 Back Squat % based on 90% of 1 RM 75% x3 85% x5 95% xMR Learn more about the Wendler 5-3-1 here. WOD: 10 min AMRAP 10 Toes to bar 10 Overhead Barbell Lunges Lv1: 65/35 Lv2: 95/65 Lv3: 135/95 * Sub with Front rack lunges if overhead position is no bueno *Each step...

11 Apr

Posted at 21:01h in WOD

Benchmark WOD: “Fight Gone Bad” 1 min stations Wall Balls (20/14) SDHP 45/35# Box jumps 24/20 Push Press 45/35# Row (cal) REST [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/12"]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....

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