New Year’s Eve!! Class Schedule: 6am 7am 7am group elements 10am Mobility/Active Recovery 12pm STR: Floor Press 7 min to Work up to 90% of your 1RM, then complete 1 floor press EMOM for 10 mins. WOD: 3 rounds for time 15 Ring Push-Ups 30 Russian Twist w/ plate @ 45/25 400m Run 15 Ring Rows [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/31"]WOD LOGGING[/standout-css3-button] Don't have a...
Warm Up: Make sure to mobilize hips and shoulders then run through the Burgener warm up to prepare the athletes mind and body for the movement. STR/Skill: Power Clean + Front Squat + Jerk 5-4-3-2-1 for quality and weight (not a max)- 15 min Crossfit Games Open WOD 11.3 5 min...
STR: 18 min of Death by Strict Pull-ups and Strict Ring Dips (alternating) Every Odd min is Pull-ups Every Even min is Ring Dips (Example: min 1 = 1 pull-up, min 2 = 1 ring dip, min 3 = 2 pull ups, min 4 = 2 ring dips,...
STR: a) 3 min AMRAP-Partner Sled push/pull b) 3 min AMRAP- MB Toss over Rig WOD: 4 rounds for time: 650m MB Carry with both partners (jessica mclintock route) 12 Tandem DL @ 405/275# 4 Wheelbarrel Walk 50 ft [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/28"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
STR: Press 5x4 @ 60-70% 1RM Press WOD: Tabata Anchored Sit-ups 1 min rest Grasshoppers 1 min rest Push Press @ 45/35# Finisher: 5x10 Ring Rows [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/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 this tool for our member athletes....
Class Schedule: Mobility/Active Recovery @ 8am Open Group CrossFit Class @ 12pm, 5pm, 6pm, 7pm Group Elements @ 7pm STR: Back Squat 5-5-4-4-3-3. Work up to a heavy 3rep Benchmark: De Haro Hustle [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
Merry Christmas! One Class at 11am coached by Victor aka "Solo Cholo" "12 Days of Christmas" Go through the movements just like the song… 1 Clean & Jerks @ 155/75# 2 Deadlifts @ 115/75# 3 Burpees 4 Pull-ups 5 Wall Balls @ 20/14# 6 Box Jumps @ 20" 7 Kettlebell Swings @ 53/35# 8 Ring...
Class Schedule: 7am, 10am and 11am (No Group Elements Class) Warm-up/Mobilize: Emphasis on shoulders, hips, ankles. Review Burgener Warm-up and Snatch Technique. STR: Squat Snatch 1-1-1-1-1 for max weight or best technique. Beginners: Power Snatch + 1 Overhead Squat WOD: EMOM for 14 mins 2 Power Snatch @ 75% of weight established...
STR 5 X 2 DL, performed as outlined below: 8 min to warm up to 85% of 1RM, then Everyone together performs 2 reps every 2 min for 5 sets. Same weight each set, unless form breaks. 18 Min total for strength. WOD 6 Rounds for Total Reps: 30...
Holiday Schedule is Posted! Skill: Max Height Plyometric Push Up WOD: 20 min AMRAP 5 Thrusters @ 95/65# 7 HPC @ 95/65# 10 SDHP @ 95/65# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/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 to this tool for our member athletes....