4th Annual Holiday Athlete's Cup Dec 5th! More details coming soon! Strength: Back Squat 5x3 WOD: 400m run 30 Back Squats 135/95 (no rack) 400m run Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Let us present to you the Athlete of the Month November: Macario "Mac" Dagdagan! See Mac's CrossFit journey here. Log your...
4th Annual Holiday Athlete's Cup Dec 5th! More details coming soon! Strength: 5x2 TGU (one each arm) WOD: for time 21,15,9 KBS Box Jump Over Lv1: 44/35 Lv2: 62/44 Lv3: 70/53 Finisher: Back Extension 3 x 15 Strict T2B 3 x 7-10 Let us present to you the Athlete of the Month November: Macario "Mac" Dagdagan! See Mac's...
Strength: EMOM 8 min Power Clean + 2 Jerks (Power or Split) WOD: For Time 2,4,6,8,6,4,2 Front Rack Lunge Left Front Rack Lunge Right Barbell Burpee 1 Barbell Burpee = push-up with hands on barbell, then take the bar from G2O. Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 Let us present to you the Athlete of the...
WOD: "TGIF Chipper" 750m Row 30 Wall Balls 800m Run 30 C2B 500m Row 20 Wall Balls 400m Run 20 C2B 250m Row 10 Wallballs 200m Run 10 C2B Let us present to you the Athlete of the Month November: Macario "Mac" Dagdagan! See Mac's CrossFit journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Nov13/"]WOD LOGGING[/standout-css3-button] Don't have a...
Strength A: Every 30 sec for 5 min (10 sets) 1 Snatch @ 75-80% Strength B: Every 90 sec for 4 rounds 2 OHS *off rack is OK WOD: 9 min AMRAP 7 Power Snatch 7 Burpee to a higher than 6” target. Lv1: 65/45 Lv2: 105/75 Lv3: 135/95 Let us present to you the Athlete of the...
In honor of our Veterans, the WOD we are doing today comes from the organization Team Red, White and Blue (www.teamrwb.org). Team RWB's mission is to successfully reintegrate veterans to communities and society through physical and social activities. This will help prevent veterans from going...
Strength A: Every 30 sec for 5 min (10 sets) 1 Clean Strength B: Every 2.5 min: Back Squat 5x5 WOD: 3 rounds: 50 DUs (unbroken) 30 Sit-Ups 6pm Lite N' Tite WOD: Off/Def - 3 rds of each Offense:Buy-in of 21 Wall Balls 15 push ups 9 pull ups AMRAP Burpees in remaining time. Defense: 750m row Finish: 4 sets:...
Let us present to you the Athlete of the Month November: Macario "Mac" Dagdagan! See Mac's CrossFit journey here. Strength: 5 x 5 Good Mornings Super set with 5 x 15 V-ups WOD: 8 min cap 300 Double unders for time. KBS Penalty for stopping Lv1: 600 Singles. 10...
Different Class Schedule Today: 9:00 AM Lite N' Tite 9:00 AM Regular WOD 10:00 AM Nutrition Seminar- A 30 min Q & A about how to eat right for CrossFit 10:30 AM Regular WOD Regular WOD: Strength: 4x6 Split Squat 3 each leg Benchmark WOD: "Airforce" 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20...
Let us present to you the Athlete of the Month November: Macario "Mac" Dagdagan! See Mac's CrossFit journey here. THIS SATURDAY @ 10 AM: Nutrition Seminar- A 30 min Q & A about how to eat right for CrossFit (EVERYONE SHOULD BE HERE) Strength: 6 min EMOM...