20 Dec

Posted at 20:00h in WOD

Strength: 5 X 5 Handstand Push Ups Team Relay WOD For time: Row 20 calories 15 Two push-up burpees 30 Alternating Single Arm DB/KB G2O @ 45/35# 20 Toes to bar 20 Overhead Lunges @ 45/35# 200m sprint Teams of 4 people. On go, partner 1 will be begin to row 20 calories. ...

19 Dec

Posted at 20:00h in WOD

Benchmark: Find Max height standing box jump Try your hardest not to take any kind of step before jumping; not even that little twitch with your left toes that looks like half a step, but no one says anything because it isn't quite a step. Get...

18 Dec

Posted at 20:00h in WOD

Skill: Rowing Technique, then 4 x 500m The rows are not for time. We are working on technique. Here are some tips on improving rowing techique: Tip 1 Tip 2 Crossfit Games Open WOD 11.4 10 min AMRAP: 60 Bar facing burpees 30 Overhead Squats @ 120/90# 10 Muscle Ups *Mod...

17 Dec

Posted at 20:00h in WOD

Skill: 5 x 5 Deficit Deadlifts on 45# plates @ 85-95% of your Clean 1RM ***If you cannot maintain back position, mod with smaller plates, or no plates. WOD: 4 Rounds, each round is for time: 9 Pull-ups 7 Squat Cleans @ 135/95# 5 Forward Rolls 2 Minute Rest (Post Time For That...

16 Dec

Posted at 20:00h in WOD

STR: Work up to 75% of 1RM Push Press Then drop to 65% and perform 3 push presses every 30 seconds for 7 Rounds WOD: 12 min AMRAP: 25 DU's 10 Plate Overhead Sit Ups @ 35/25# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/17"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...

15 Dec

Posted at 20:00h in WOD

STR: 5-5-3-3-1-1 Box Squats WOD: 3 RFT: 10 Goblet Squats @ 55/35# 400m Run 2 Rope Climbs [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/16"]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....

14 Dec

Posted at 20:00h in WOD

Skill Work: Muscle Up (bar and ring) Suggested progressions: Knees to feet Belly to bar pull-ups Banded transitions Ring kips WOD: 6 Rounds for reps: 4 min AMRAP, then 1 min rest: 1 MU (bar or ring, athlete's choice) 3 DL @ 80% 1RM 6 Candlestick Burpees Note: This is a 30 Minute...

13 Dec

Posted at 20:00h in WOD

Partner Offense/Defense A) 4 rounds: D: 200 m Run O: SDHP @ 75/55# Rest 5 min B) 4 rounds D: 250 m Row O: Thrusters @ 75/55# **(Each partner does the offense & defense 4X)** Finisher: 100 Partner MB tosses while balancing on tailbone with feet up (partners’ feet are about 1 ft away from...

12 Dec

Posted at 20:00h in WOD

Skill: Burgerner Warmup STR: Barbell Complex: 10 Rounds, every 2 min complete the following unbroken: 1 Hang Power Clean 1 Hang Squat Clean 1 Push Jerk 1 Split Jerk Add 5# WOD: 3 RFT* (4 Min Cap): Sled Push from Rig to GHD @ 45/15# Sled Pull with rope from GHD to Rig @...

11 Dec

Posted at 20:00h in WOD

STR: 7-7-7-7 Romanian DL WOD: Row 1000m, then complete: 50-40-30-20-10 Double Unders KBS @ 55/35# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/12"]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....