Check out our FALL EVENTS (click on the links for more info) Don Wilson Golden West Invitational- Sunday Oct 25th Halloween Hopper WOD and Costume Party- Saturday Oct 31st Food Bank WOD- Wednesday, Nov 4th Strength: 10 mins to build to heavy 4 rep Front Squat L3: no rack WOD: 20...
Mobility Lab 7am with Yasmen! Come to better your front squat, clean, overhead squat, handstands, and even snatch! Check out our FALL EVENTS (click on the links for more info) Don Wilson Golden West Invitational- Sunday Oct 25th Halloween Hopper WOD and Costume Party- Saturday Oct 31st Food Bank...
Strength: Every 90sec for 6rds 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch + (does not have to be TnG) WOD: 3 rds: 5 Hang Power Snatch 7 Push Press 9 Burpee 200 m run Lv1: 65/45 Lv2: 105/65 Lv3: 135/95 Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit...
Strength: Back Squat 5x3 @ 83-85% WOD: 50,40,30,20,10 Double Under SDLHP 75/55 Lv1: Lat Hops, 45/35 Lv2: 25-20-15-10-5 DU, 65/45 Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Oct/13"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
Strength: L3: 5x1 strict MU L2: MU drills L1: 5x5 Ring Rows at hardest progression WOD: 9,7,5 Muscle Up OHS (no rack) @ 165/115 L2 Jumping MU, 135/95 L1 dips, 75/55 Finisher: 4 rds: 40 sec plank 30 sec hollow hold 20 sec side plank Let us present to you the Athlete of the Month October:...
Skillz: HSPU Drills & Rope climb Technique WOD: 10-1 HSPU 2 rope climbs Lv1: 5,4,3,2,1 Wall Walk 5 K2E Lv2: 10-1 Bear Push-ups Finish: 7 rds 10 sit ups 10 sec rest Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Log your WOD...
Mobilize: ankles, hips, front rack WOD: as fast as possible 1000 m row 20 FS 800 m run 20 FS 500 m row 20 FS 200 m run 20 FS Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finish: Couch stretch Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here....
Strength: Alternating EMOM 10 min Bench Press x 2 @ 85-87% Hollow Rocks x 20 WOD: “Animal” 150 KBS 1-2 MU EMOM Lv1- 25/15, no EMOM Lv2- 35/25, 6 Jump Lunges EMOM Lv3- 55/35, 1-2 MU EMOM 15 min cap Let us present to you the Athlete of the Month October: Haydee Campos! See...
Strength: Every 3 min: Back Squat 5x5 at 78-80% WOD: 3 rds for time 15 Chest 2 Bars 15 Thrusters 7 min cap Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Log your WOD scores here:...
Strength: Every 30 sec for 5 sets 1 Jerk w/ 2 sec pause at catch Partner WOD: 400 m run "Isabel"- 30 Snatches 400 m run "Grace" -30 Clean and Jerks 400 m run *share work as desired. run together Lv1: 95/65 Lv2: 115/85 Lv3: 155/105 6pm Lite N Tite WOD: Test: -max standing...