21 Aug

Posted at 20:16h in WOD

WOD: 5 sets for quality and flow (35min) 18 Cal Ski/Row 15 V-ups 12 Step up @ high 9 C2B pull-ups /12 Pull ups 2 min rest between sets See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...

20 Aug

Posted at 20:00h in WOD

Strength: Push Press Wendler Wk 2, cycle 2 % based on 90% of 1RM 70%+10# x 3 80%+10# x 3 90%+10# x MR WOD: WOD 15-12-9-6-3 S2OH 200m run after ea set Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 6pm Lite N Tite 30 min AMRAP Row 300 10 KB cleans 10 KB Front squats 10 KB push press 30 sit-ups *double KBs/DBs See...

19 Aug

Posted at 21:50h in WOD

Strength: Back Squat Wendler Wk 2, cycle 2 % based on 90% of 1RM 70%+10# x 3 80%+10# x 3 90%+10# x MR WOD: 20 Cal Bike for time then, 7 rds 4 Squat Clean 155/105 30 DU Lv1: 95/65 Lv2: 135/85 Lv3: 155/105 *Record both scores! *20 min cap See week program skeleton HERE. Log your scores on Beyond the...

18 Aug

Posted at 20:00h in WOD

WOD: EMOM x 6rds (30 min) Accessory circuit -5-8 Strict HSPU (Sub with seated box press) -10 Back extensions (45/35) -10-15 Bent over DB row (2 arm) -45 sec plank hold -Bulgarian split squats x4 each leg w/ DB See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB...

17 Aug

Posted at 21:37h in WOD

Come to this free nutrition workshop today @ 11:30am! 8:30am Lite N Tite, 9:30 and 10:30 CrossFit Class Strength: Turkish Get Up 3x1 each side @ heavy WOD: 20 min AMRAP with a Partner 100m Partner Box Carry 20 Box Jumps 24/20 30 Toes-2-Bar 40 Wall Balls (30/20) 50 Hang DB/KB Power Snatch 53/35 *Share work...

16 Aug

Posted at 20:00h in WOD

Strength: Every 2 min for 6 rds 1 Snatch Balance + 2 OHS WOD: 2 min ON/2 min OFF x 5 15/12 Cal Row OHS for reps Lv:1 65/45 Lv:2 75/55 Lv:3 95/65 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...

15 Aug

Posted at 20:00h in WOD

Strength: Wendler Deadlift Week 1, cycle 2 (20 min) % based on 90% of 1RM 65%+10# x 5 75%+10# x 5 85%+10# x Max Reps WOD: 7 min AMRAP 7 Power Cleans 7 Lateral Burpee over bar Lv1: 75/55 Lv2: 95/65 Lv3: 115/85 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...

14 Aug

Posted at 20:00h in WOD

Benchmark WOD: “Double Helen” 3rds 800m run 42 KBS (53/35) 24 Pull-ups *25 min cap* Scaled: “Helen” 400m run 21 KBS (53/35) 12 Pull-ups See week program skeleton HERE. 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 this tool for...

13 Aug

Posted at 20:00h in WOD

Warm/Skill: 3 rounds for quality (12-15 min) 10 Parallette Shoot Thrus (no push-up/dip) 30 sec Handstand holds, free or wall 4-6 Lateral Jumps @ high (pvc+box) Strength: Wendler Push Press Wk 1, cycle 2 (15 min) % based on 90% of 1RM 65%+10# x 5 75%+10# x 5 85%+10# x MR WOD: 30 sec on/off- 6rds Ring...

12 Aug

Posted at 20:00h in WOD

WOD: A: EMOM 6 min 2x3 Power Snatch 2x2 Power Snatch 2x1 Power Snatch E2M 7 min 1 Power Snatch B: Wendler Back Squat Cycle 2 Wk 1 (15 min) % based on 90% of 1RM 65%+10# x 5 75%+10# x 5 85%+10# x Max Reps Finisher: Wall Sits 3 x max hold See week program skeleton HERE. Log your scores on Beyond...