Skill: Tall Jerk/ short step and long step drills Strength: Split Jerk every 90 sec 3x2 Pause Split Jerk (hold the catch for 3 sec) then, 10 min: Work up to a heavy 1 rep off the rack WOD: 6 rounds 90 sec on 18 Cal Row S2OH for reps 30 sec rest Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Log your...
Second Week of CrossFit Games Open! Thursday's Schedule Feb 25-March 25th 6am, 7am, 8am and 12pm are regular scheduled classes and WODs No Class at 5pm- come watch the open announcement live with us! 6-7:30pm Come anytime to do the open workout (registered or not) 6:30pm Olympic...
Second Week of CrossFit Games Open! Thursday's Schedule Feb 25-March 25th 6am, 7am, 8am and 12pm are regular scheduled classes and WODs No Class at 5pm- come watch the open announcement live with us! 6-7:30pm Come anytime to do the open workout (registered or not) 6:30pm Olympic...
Skill: 15 min for quality Muscle-Up “Freestyle” Drills -swing hip to rings -ring support, drop to tuck -banded “toe-hip” -banded “toe-hip-knee” Scaled: 15 min AMRAP for quality Ring Rows x5 (vertical forearms) Ring Support Holds x max time GHD Sit-ups x10 WOD: Run 400 10 MU 50 DU Run 400 15 Ring Dip (from high rings) 50 DU Run 400 20...
Strength: Snatch DL to knee + Snatch Pull 3-2-1-1-1 WOD: 5 Rope Climb/ 25 K2E 5 Snatch 135/95 4 Rope Climb/ 20 K2E 4 Snatch 155/105 3 Rope Climb/ 15 K2E 3 Snatch 165/115 2 Rope Climb/ 10 K2E 2 Snatch 175/125 1 Rope Climb /5 K2E 1 Snatch 185/135 Lv1: start at 95/65- add 5-10...
Happy Leap Day! For those of you registered for the CrossFit Open- Don't forget to submit your scores by 5pm! Strength: 5x10 Bench Press WOD: 5 rounds (7 min Cap) 5 HSPU/ 1 Wall Walk 5 Power Clean Lv1: 105/75 Lv2: 135/95 Lv3: 155/115 Finisher: 3 min Hollow Hold for time Introducing Athlete of the Month...
Strength: 5x10 Back Squat every 3 min *Find a heavy set of 10* WOD: 7 min AMRAP 14 KB/DB SN 7 Box Jump 7 Push-ups Introducing Athlete of the Month for February: Kimberly Stevenson!! See Kim's CrossFit Journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Feb28/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
Week on of the CrossFit Games Open! Saturdays' Schedule Feb 27-March 27th 9am Lite N Tite 9:30 am-11:30 come anytime to do the open workout. First heat starts at 10am! (registered or not). No regular CrossFit class during this time. 11:30am Olympic Lifting The open is such...
Strength: 4x10 Sumo DL WOD: 10 min AMRAP 10-20-30… DU 1-2-3.. of this BB complex: 1 rep= Power Snatch Hang Power Snatch OHS Lv1: 55/35 Lv2: 75/55 Lv3: 95/65 Introducing Athlete of the Month for February: Kimberly Stevenson!! See Kim's CrossFit Journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Feb26/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
Today CrossFit Games Open starts! Thursday's Schedule Feb 25-March 25th 6am, 7am, 8am and 12pm are regular scheduled classes and WODs No Class at 5pm- come watch the open announcement live with us! 6-7:30pm Come anytime to do the open workout (registered or not) 6:30pm Olympic Lifting 7pm...