STR: 5-5-5-5-5 Weighted Ring Dips Finish with max reps unweighted (Beginners do negative ring dips 5x5) WOD: 6 min AMRAP: 8 Ring Dips 10 Bent Over Rows @ 95/65# 2 min rest 6 min AMRAP: 6 Push Ups 8 Ring Rows 10 V-Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/11"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
STR: 5x3 OHS @ 80-75% of 1RM (work up to weight), same weight for 5 sets WOD: 10 rds: 1 min to complete: 7 OHS @ 65/45# (Beginners off rack, Advanced from floor) 7 Seated Box Jumps @ 24/20" Rest 1 min Try to complete as fast as possible each time, record...
2013 HOLIDAY ATHLETE'S CUP RESULTS: FEMALE RX: First Place: Shuang You Second Place: Michelle Bancroft Third Place Tie: Tovah Rednlich and Kirsten Pfenning MALE RX: First Place: Xian Choy Second Place: Juan Arciniegas Third Place: Yoav Ben-Haim FEMALE SCALED: First Place: Leah Pimentel Second Place Tie: Jessica Choy and Marissa Currie-Rose Third Place: Martine Boyer MALE SCALED: First Place:...
STR: Max rope climb 1 attempt WOD: 9 min AMRAP: 2 Rope Climbs 10 Box Jumps @ 30/24" 10 Sit Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/08"]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....
WHAT'S THE HOLIDAY ATHLETE'S CUP?...
STR: 3-3-3-3-3-AMRAP, Floor Press WOD: 12 min AMRAP 20 Russian Twist @ 20/14# 10 Overhead lunges @ 20/14# 10 Medicine Ball Cleans @ 20/14# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/06"]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....
STR: Max distance plate carry @ 35/25# (each hand-70/50# total) ***Kettlebells are not to be used for this part. Plates (one in each hand) must be held in the athletes hand. Distance will be measured from the rig to rowers on the south wall.*** WOD: 3 Rounds,...
"CrossFit Total" Find your 1 Rep Max for the following movements: Back Squat Strict Press Deadlift Article on the CrossFit Total [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/04"]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: L-Sit Hold for best average, 3 attempts WOD 1: 3 Rounds for time: 500m Row 10 burpees WOD 2: Death by Pull ups If you have tape for your hands, bring it for this WOD and Check This Out [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/03"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
STR: Snatch Complex Work up to your heaviest set possible (15-20 min time cap) 3 Power Snatch + 3 Snatch Push Press + 3 OHS Athletes will perform 3 power snatches, then 3 snatch push presses, then 3 OHS with out letting go of the bar. ...