A. Front Squat 18 Minutes to build to a moderate/heavy 3 Rep Front Squat B. Complete as many rounds as possible in 10 minutes: 200M Run 5 Clusters 135/95 Level 2: 115/85 Level 1: 95/65 **Must past thru squat, can get it overhead any way. If you are competing Saturday in our 7th Annual Holiday...

5 Rounds For Quality 250 Row 1 Min Plank Hold on Hands 10 Burpees 10/8 Ski Erg or 200M Run 10 DB Box Step-ups 20" 50/35 12/10 Cal Bike *30 Minute Cap Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...

A. Alternating every minute, on the minute, for 20 minutes: 10 Thrusters 95/65 10 T2B Level 2: 75/55 Level 1: 65/45 5 Minute cool down on bike or 400M Walk Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...

A. Take 20 minutes to complete: Deadlift 5 X 5 *First set should start at or above 70% of 1 RM. Be sure to rest 2-3 minutes between sets. B. For time: 21-15-9 Deadlift 225/155 Pull-Ups * 7 minute cap Level 2: 205/145 Level 1: 185/135 Lite N' Tite Alternate every minute, on the minute,...

A. Complete 3 sets of a 3 min AMRAP with a 1 min rest between sets of: 12 Alternating Db Snatch 50/35 9 Air Squats 6 Box Jumps 30/24 *Pick up where you left off Rest 5 minutes then, B. 15 minutes to find a 1 Rep Max Squat Snatch Log your scores on...

A. 20 mintes to complete: 5 X 5 Bench Press B. Complete as many rounds as possible in 12 minutes of: 12 V-ups 18 OH Walking Lunges w/ Plate 45/25 2 Rope Climbs Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...

A. 15 Minutes To find a Heavy 3 Rep OHS *Rest as needed B. Complete as many rounds as possible in 16 minutes of: 400M Run 80’ Front Rack Kb Carry 53/35 15 OHS 95/65 Rest 4 Minutes Then, C. Every minute, on the minute, for 6 minutes: 10 Thrusters 95/65 10 T2B Level 1: 65/45 Level 2: 75/55 Log your...

STRENGTH: 1 Rep Max Deadlift *30 Min WARM-UP: -600M Run -8-12 Bulgarian Split Squats -8-12 Back Extensions -8-12 Bent Over Row -8-12 Bird Pickers -8-12 Eccentric Banded Deadlifts w/Bar (3 Sec) -20 Dead Bugs WOD: 50 Burpees For Time Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join...

SKILL: Bar Muscle-Up Skill Work WOD: Every 6 Min For 30 Min (5 Sets) of: 40/32 Cal Row 75 DU/125 Singles/90 Sec Attempts 10 Bar MU/16 C2B *Record times for each of the sets. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...