STR: Weighted Ring Push-Ups 5x5 WOD 1: 5 min AMRAP Double Unders for reps 5 Clapping Push-Up penalty for stopping. *singles don’t count as stopping* -5 min rest- WOD 2: 5 min AMRAP 5 Burpees 5 Ring Rows [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/10"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
STR: Every 2 min complete the following bar complex for quality. Increase weight 5-10# each set. 8 rounds (16 min total) 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat Beginner: 1 Power Clean + 1 FS + 1 Hang Pwr Clean +...
Benchmark: 1 mile run for time Ab finish: 3 rounds not for time: 15 GHD sit ups 10 Strict toes to bar 30 sec side plank R (elbow) 30 sec side plank L (elbow) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/08"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
STR: Deadlift 20 min to find 1 RM WOD: “Christine” 3rft 500 m row 21 Box Jumps 24/20 12 DL @ BW Finisher: Partner Hamstring PNF [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/07"]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....
Skill: Kipping HSPU for quality Refine kipping HSPU technique and find max set unbroken. Beginners: -Tripod to Headstand - handstand to headstand to tripod WOD: For time (14 min cap) 3-6-9-12-15 HSPU Pistols (total) Pull-ups *add one sec per every rep unfinished to 14 min for scoring. Finisher: 1 min plank hold on elbows with DB on back (35/25)-...
STR: Snatch Grip DL @ 110% of 1RM Snatch 4-4-4-4-4-4 Open WOD 11.1 10 min AMRAP 15 Power Snatches @ 75/55 30 Double Unders [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/05"]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...
WOD 1: 7 min AMRAP 27 Double Unders 1 Axle Clean and Jerk (135/95) Partner 1 completes 27 double unders, on completion of the 27th double under partner 2 clean and jerks their weight. Then partner 2 completes 27 double unders and on completion of the 27th double...
STR: 7 min to Warm-up to 75% of 1 RM Front Squat, and then perform 3 Front Squats every 2 min for 10 min @ that weight. WOD: 2 min Interval, 2 min Rest - 4 rds (14 mins) 6 TGU (total) @ 35/25 30ft Shuttle Run for reps [standout-css3-button...
Regular Class Schedule WOD: For Time 1 Rope Climb 5 Overhead Squats @ 135/95 10 Push Press @ 135/95 20 Weighted walking lunge steps with KB/DB @ 53/35 30 Burpees 40 Box Jumps @ 24/20 50 Sit-ups 60 Jumping Pull-ups 700 m row [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/02"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
Happy New Year! Class Schedule: 12pm 5pm 6pm Intro Class 7pm Elements No 6pm or 7pm Group Class Goal Setting: The beginning of the new year is the best time to reflect on accomplished/unaccomplished goals of 2013. As well as the time to create 2014 fitness goals! Skill: Gymnastics skill open gym: For 20...