22 Jan

Posted at 20:00h in WOD

The 2018 Paleo Challenge has commenced! For those of you participating, don't forget to email your results to alexis@crossfitph.com! Teams will be emailed by next Monday. Strength: Back Squat 5x3 @85% Every 2 min WOD: For time: (12 min cap) 100 DU 21 Front Squat 21 Push-ups 75 DU 15 Front...

21 Jan

Posted at 20:02h in WOD

The 2018 Paleo Challenge has commenced! For those of you participating, don't forget to email your results to alexis@crossfitph.com! Teams will be emailed by next Monday. Skill: 10 min Handstand play- walking, free standing, wall Review: pistol progressions WOD: 20 min Alt EMOM 10/7 Assault bike 10 C2B 10 Pistols 10 HSPU Scaled: 6 reps...

20 Jan

Posted at 20:00h in WOD

WOD: "CF Open 18.0" 21-15-9 Alternating DB Snatch Burpees over DB (50/35) Strength: 20 min running clock EMOM 5 Snatch Pull EMOM 5 Snatch high pull (Deload, then) EMOM 5 Hang snatch EMOM 5 Snatch Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to...

19 Jan

Posted at 20:00h in WOD

8:30 am Lite N Tite Strength: Every 2 min for 10 min 4 reps of -Reverse Lunge right leg -Goblet Squat -Reverse Lunge left leg WOD: 20 min AMRAP 200m Run 12 Air Squats 6 Burpees 12 sit-ups 1 sled push 80ft/ or 4 tire flips 9:30 and 10:30 am Regular CrossFit Strength: Weighted Ring Push-ups 6x3 WOD: With a Partner, 3rds 90 sec...

18 Jan

Posted at 20:00h in WOD

Strength: Every 90 sec- 5 sets 3 FS + 1 jerk Every 90 sec- 5 sets 2 FS + 1 jerk Every 90- 5 sets Clean + Jerk (Squat clean counts as a FS) WOD: Every 90 sec-8 sets (12min) 100m sprint Need to plan your week? We are trying something new! Request to take a...

17 Jan

Posted at 20:00h in WOD

Skill: Ring Muscle-up Drills and Practice -Ring supports/ drops -hip to rings--> watch this video -false grip hang/hold -banded transitions -jumping MU WOD: CF Open 14.4 14 min AMRAP 60 Cal Row 50 Toes-to-bar 40 Wall Balls @ 20/14 30 Cleans @ 135/95 20 Muscle Ups See CF Open standards for this WOD HERE. Lv1: 75/55, 14/10 @ 9ft Lv2:...

16 Jan

Posted at 20:00h in WOD

Strength A: 3 Position Power Clean (hip, above knee, below knee) Every 90 sec for 8 sets Strength B: Deadlift 5x5 Every 2 min (start at 75% and increase as desired) Accessory: 4 sets Ring Rows x 8 (as hard as possible) 1 min weighted plank hold Need to plan your week? We are...

15 Jan

Posted at 20:00h in WOD

Strength A: Overhead Squat 10 min to find Find a heavy 3 rep Strength B: Strict Press 5x3 @80-85% Every 2 min WOD: 7 min AMRAP 7 Hang Squat Snatch 75/55 30 DU 6pm Lite n Tite Strength: 4x Seated DB press x10-12 Reverse DB flys x10-12 WOD: 4rds 15/10 Cal Assualt Bike 20 Sit-ups 15/10 Cal Row 20 KBS @ 53/35 Need to plan...

15 Jan

Posted at 16:00h in WOD

2018 6-Week Team Paleo Challenge! Shake off that extra holiday weight and get you body ready for the upcoming CrossFit Open in March with this incredibly effective challenge. Info Session Saturday, Jan 13th @ 10-10:30 am Start- Jan 21, End- March 4, 2018 Paleolithic Diet: Why? It is...

14 Jan

Posted at 20:58h in WOD

Happy Martin Luther King Jr. Day! We will be operating on a normal schedule today. Strength: Back Squat 5x5 75% Every 2 min WOD: 10 min EMOM 10 G2OH with plate 45/35# 6 Burpees onto plate Finisher: 2 min hollow hold Need to plan your week? We are trying something new!...