29 Jan

Posted at 19:30h in WOD

Skill: Max Distance Broad Jump. 3 attempts WOD: For time 21-15-9 Pull Ups 63-45-27 Double Unders Finish: External Rotator Cuff Exercies. 15-20 reps, 3 sets each [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/30"]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....

28 Jan

Posted at 20:53h in WOD

WOD: 2012 Crossfit Games Open WOD 12.3 18 min AMRAP: 15 Box Jumps (24/20) 12 Push Press @ 115/75 9 Toes to Bar [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/29"]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....

27 Jan

Posted at 19:31h in WOD

Strength: Deficit Deadlifts 6x3 Warm up to a weight that feels heavy (about 75% 1RM), then use that weight for all working sets. WOD: 10 min AMRAP 250 m Row 30 Kettlebell Swings (53/35) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/28"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...

26 Jan

Posted at 20:30h in WOD

Strength: Thrusters 3-3-3-3-3 Take weight from the racks. Increase weight through all sets. WOD: 3 rounds for time 25 Sit ups 20 Thrusters (95/65) 15 Bent over row (95/65) 10 Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/27"]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...

25 Jan

Posted at 19:30h in WOD

Skill: Bar muscle up progressions Sternum to bar pull-ups Hips to bar pull-ups Unbroken bar muscle ups WOD: 6 Rounds for time Run 200 m 6 Bar Muscle Ups 15 V-ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/26"]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...

25 Jan

Posted at 13:25h in WOD

STR/Skill: Partner work, share a bar Increase weight each set, 7 sets of 1 snatch high pull + 1 hang power snatch + 1 power snatch WOD: 10 min cap With Partner, Move 10,000lbs by Snatch (Power or Squat) one bar, one partner works at a time. 45# = 222 reps 55#...

23 Jan

Posted at 19:30h in WOD

Strength: Back Squat Every 2 min complete 2 reps @ 85-90% 1RM - 5 sets WOD: 4 rds Offense/Defense Defense: 250 m row Offense: Back Squats for reps @ 60% 1RM *off the rack is OK [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/24"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...

22 Jan

Posted at 20:54h in WOD

Strength: Weighted Push-Ups 7-7-7-7-7 WOD: For Time (12 min Cap) 80 Single arm KB Snatches (53/35) 5 Burpee EMOM interruption *Scale with 3 Burpees Finisher: L-sit in the rings Max hold, 30 sec rest -3x Post total time for all 3 sets [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/23"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...

21 Jan

Posted at 19:30h in WOD

Strength: Single Leg DL 10-10-10-10 (each leg) w/ DB/KB WOD:4 rounds 1 min stations a) C2B Pull-Ups b) KB SDHP @ 53/35 c) Lateral Ball Slams @ 20/14 d) DUs 1 min rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/22"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...

20 Jan

Posted at 19:30h in WOD

Warm-up: mobilize shoulders, hips and ankles Strength: OHS 15 min to complete 5 x 5 @ 75-70% 1RM WOD: For Time 100 m Run 36 OH Barbell Alternating Lunges @ 95/65 200 m Run 24 OH BB Lunges 400 m Run 12 OH BB Lunges 800 m Run 6 OH BB Lunges *reps are total for...