30 Dec

Posted at 20:00h in WOD

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...

29 Dec

Posted at 20:00h in WOD

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...

28 Dec

Posted at 20:00h in WOD

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,...

27 Dec

Posted at 20:00h in WOD

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...

26 Dec

Posted at 20:00h in WOD

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....

25 Dec

Posted at 20:00h in WOD

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...

24 Dec

Posted at 20:00h in WOD

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...

23 Dec

Posted at 20:00h in WOD

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...

22 Dec

Posted at 20:20h in WOD

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...

21 Dec

Posted at 20:00h in WOD

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....