19 Jan

Posted at 19:53h in WOD

Dr. Martin Luther King Jr. Day! WOD: "King Kong" 3 rds 1 Deadlift @ 455# 2 Muscle Ups 3 Squat Cleans @ 250# 4 HSPU Modified "King Kong" 3 rds 1 DL @ 85% 1RM 2 MU (sub 4 strict pull ups and 4 dips) 3 SC @ 85% 1RM 4 HSPU [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/20"]WOD LOGGING[/standout-css3-button] Don't have a...

18 Jan

Posted at 19:30h in WOD

Skill: Skin the Cats 5-5-5-5-5 WOD: 5 rounds for time and reps Max Unbroken Reps Toes to Bar 3 Bear Crawls (1 = once around the rig) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/19"]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...

17 Jan

Posted at 20:30h in WOD

Strength: Snatch 10 minutes to warm up to 90% of your 1 RM, then complete a 5x1 at that weight. Rest as little as possible in between each set. WOD: “Snatchballs” 12 min AMRAP 7 Power Snatches @ 95/65 10 Wall Balls @ 20/14 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/18"]WOD LOGGING[/standout-css3-button] Don't have a...

16 Jan

Posted at 20:00h in WOD

Strength: Split Jerks 6 x 1 Record weight used for each set and work up to the heaviest weight possible. WOD: 5 res for time 10 Push/Split Jerks @ 145/105 10 Jumping Air Squats 10 Handstand Push Ups 10 Hollow Rocks [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/17"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...

15 Jan

Posted at 20:00h in WOD

Strength: Bulgarian Split Squats 4 x 10 Work up to a heavy set of 10 reps WOD: For Time 1000m Row 1 Rope Climb 750m Row 2 Rope Climbs 500m Row 3 Rope Climbs 250m Row 4 Rope Climbs [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/16"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...

14 Jan

Posted at 20:00h in WOD

STR: Clean Complex 1 Clean Pull + 1 Clean High Pull + 1 Power Clean 20 Mins to work up to a heavy set. WOD: 10 min AMRAP 5 Burpees 4 KB Swings @ 70/53 3 Power Cleans @ 185/125 2 Turkish Get Ups @ 70/53 (2 Total) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/15"]WOD LOGGING[/standout-css3-button] Don't have a...

13 Jan

Posted at 20:20h in WOD

STR: Weighted Pull Ups 3-3-3-3-3-3 WOD: For Time 21-15-9 Floor Press @ BW/70% BW Strict Pull Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/14"]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....

12 Jan

Posted at 20:00h in WOD

WOD: 2011 Crossfit Games Open WOD 11.2 15 Min AMRAP: 9 Deadlifts @ 155/100 12 Hand Release Push Ups 15 Box Jumpe @ 24/20 Finisher: Tabata Sit ups (anchored) Don't leave without completing: Partner Hamstring PNF Chest stretches Calf mash [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/13"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...

11 Jan

Posted at 20:00h in WOD

STR: Pause Back Squats Take 7 min to warm up to 75% 1 RM then, Perform 3 reps every 2 min for 12 min (6 sets) WOD: For Time 1- 10 MedBall Clean Wall Balls @ 20/14 10- 1 Box Jump Overs 24/20 (over and back = 1, do...

10 Jan

Posted at 20:00h in WOD

WOD 1: 10 min AMRAP 5 Push Press @ 95/65 10 SDHP @ 95/65 15 OH Sit-ups @ 35/15 WOD 2: 10 rounds 30 sec Row for max calories 30 sec rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/11"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...