02 Aug

Posted at 20:00h in WOD

Strength: Wendler Push Press Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max reps WOD: Alt EMOM 24 min (8 rds of each) 12 Kb/DB Snatch (total) 10 V-ups/GHD Sit-ups 8/6 Cal Bike Lv1: 35/25 Lv2: 45/35 Lv3: 62/44 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug04/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...

01 Aug

Posted at 21:18h in WOD

August Challenge: find 1 RM Turkish Get-Up Strength: Wendler Back Squat Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max reps WOD: for time 10-1 Jumping Lunges (each leg, first set is 20 lunges total) 1-10 Clapping Push-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug03/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...

31 Jul

Posted at 21:36h in WOD

Hero WOD: "Horton" 9 rds for time with partner 9 Bar Muscle Up 11 Clean and Jerks @155/115 50 yard buddy carry (46 meters) Share work as desired. Only one partner works at a time. If can’t find a partner do 5 reps of everything and carry a sandbag or...

30 Jul

Posted at 21:50h in WOD

July Challenge: Max Rep Wall Ball re-test Strength: SN Pull 3-3-2-2 Power SN 3-3-3-3 Finisher: Strict T2B + L-Sit Pull-up combo- 3 x max reps Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july31/"]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...

30 Jul

Posted at 06:49h in WOD

9:30 and 10:30 am CrossFit Strength: Wendler week 2- Make up a lift you missed (Hint: wk 3 starts Wed) (12 min) EMOM 6 Push jerk x2 (Off rack OK) WOD: 12 min: Row 60/50 cal buy-in Then in remaining time AMRAP 9 Thrusters 12 Pull-ups Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Log your WOD scores...

28 Jul

Posted at 20:00h in WOD

8:30 am Lite N Tite Strength: Box Step-ups DB in FR 4x8 each leg WOD: Partner 3 rds each, relay (switch after 1rd is complete) 10 DB/kb SN 5 OHS DB/kb (one arm) Then share: 200 DH Then 3 rds each, relay (switch after 1rd is complete) 10 DB/kb SN 5 OHS DB/kb (one arm) Then share: 100...

26 Jul

Posted at 20:00h in WOD

Strength: Wendler Deadlift Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR WOD: Every 2 min for 10 rds 3 Power Clean 8/6 Cal Bike (all out sprint) *Increasing weight every 2rds x10# (5 different weights total) Score: average of fastest and slowest time Bike Cal: Lv1: 6/4 Lv2: 7/5 Lv3:...

25 Jul

Posted at 20:00h in WOD

Skill: Turkish Get up 4x2 each side Strength: Wendler Push Press Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR WOD: Alternating Tabata Pull-ups Russian twists (30/20) 16 rds total (8 of each) Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july26/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...

24 Jul

Posted at 20:00h in WOD

Strength: Wendler Back Squat Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90%x MR WOD: 4rds- post slowest time Row 500 m Rest 2:30 btwn sets Finisher: 2 min hollow hold 6pm Lite N Tite TBA Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july25/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...

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