Yasmen is back! Come see her for Mobility/Recovery Class today at 6pm! Strength: Every 2 min for 10 min Strict Press x 3 reps @ 80-85% WOD: 10 min Alt EMOM for reps -Hang Power Clean and Push Press -Box Jumps 24/20 Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 Finisher: Accumulate 2 min L-sit hold Log your...
9:30 and 10:30am CrossFit Class Strength: Alt EMOM 10 -5 FS from floor @70% 1 RM clean -30 sec max Ring Push-ups WOD: For time: 10 Overhead Squats 5 rope climbs 20 Front Squats 4 rope climbs 30 Back Squats 3 rope climbs Scaled: 10 Overhead Squats 15 Pull-ups 15 T2B 20 Front Squats 12 Pull-ups 12 T2B 30 Back Squats 10 Pull-ups 10...
8:30 Lite N Tite 25 min AMRAP 100 DU 90 KBS 53/35 80 Air Squats 70 sit-ups 60 Cal Row 50 single arm OHS 53/35 40 Push ups 30 cal AD 20 Plank burpees 10 Wall Walk *share work as desired. One partner works at a time. 9:30 and 10:30am CrossFit Class WOD: 1000m Row 3 min...
WOD: (first) 90 sec on/60 sec rest, 5rds Row 25/20 cal DU for reps Strength: Deadlift 20 min to find a 3 rep max. Finisher: Banded Hamstring PNF Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/may12/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
Strength: Strict Press 5x5 @ 75% WOD: For time: 10,8,6,4,2 Push/Split Jerk 200 m run each round Lv1: 95/65 Lv2: 135/95 Lv3: 185/125 Finisher: 30 strict T2B Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/may11/"]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...
Strength: a) Every 2 min for 10 min 5 OHS (from floor ~ 70% of 1rm SN) 5 Box jumps @ high b) Every 2 min for 10 min 2 Back Squat @ 88% WOD: 3rds for time: 15 Plate Burpees 200m plate carry Lv1: 25/15 Lv2: 35/25 Lv3: 45/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/may10/"]WOD...
Skill/Strength: Alt EMOM 10 -Strict HSPU 3-8 -30 sec Hollow hold WOD: 18 min AMRAP 9 Burpee MU 10 Pistols 15 MU 20 Pistols 21 Ring Dips (high rings) 30 Pistols Scaled: 18 min AMRAP 12 Burpee pull-ups 10 Pistols 15 C2B pull-ups 20 Pistols 21 Ring Dips 30 Pistols 6pm Lite N Tite "Fight Gone Bad" style- 4rds 1 min...
Strength: Clean Pull 4x3 @90-100% of clean Power Clean 3-3-2-2-1-1-1 WOD: 8 min AMRAP 30 DU 20 KB/DB Snatch (total) Lv1: 35/18 Lv2: 44/25 Lv3: 53/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/may08/"]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...
Stay after class for some BBQ and Beer and meet all the new members! Check out the facebook event here, May 6th. Please introduce yourself to the new faces in the box, we're excited about our growing community! 8:30 am Lite N Tite Benchmark WOD: "Barbara" 5rds...
ANNOUNCEMENT: As of this week, a very respected and long time CrossFit affiliate, LaLanne Fitness, has decided to move in a new direction and focus on their LaLanne Bootcamp in the East Bay. LaLanne has been a huge part of the San Francisco CrossFit community...