20 Aug

Posted at 20:00h in WOD

Skill: MU Drills -hip to rings -ring supports/drops -transitions WOD: 12 min AMRAP 4-6-8-10 Ring Dips DB/KB Single Arm Squat Clean-(total) Burpees to a target Lv1: 25/18 Lv2: 45/25 Lv3: High Rings, 53/35 *go back to rep 4 after finishing 10 Finisher: Tabata Sit-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug21/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...

19 Aug

Posted at 13:54h in WOD

Strength: E90 sec x 8 sets 1 Snatch Balance + 2 OHS *rack OK WOD: CrossFit Open 15.5 27-21-15-9 Thruster 95/65 Cal Row Scaled: 65/45 Goal: Sub 15 min (Top time is Mathew Fraser with 6:24) Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug20/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...

18 Aug

Posted at 20:00h in WOD

Today, we will be joining CrossFit Lumos from Austin, Texas in a "Alternative" Hero WOD to commemorate Heather Heyes. She was killed during the Charlottesville protests on August 12, 2017. You can see their post here: "A New Type of Hero WOD" 8:30 am Lite...

17 Aug

Posted at 20:00h in WOD

WOD: Every 90 sec x 5 sets 1 Clean + 2 FS @ 70% Every 90 sec x 5 sets 1 Clean + 1 FS @80% Every 90 sec x 5 sets 1 Clean @ 90% *yes, its a squat clean Finisher: 100 Cal Partner Row For time Log your WOD scores here:...

16 Aug

Posted at 20:00h in WOD

WOD: "Running from the 5-0" For time: 1 Mile Run 50 Wall Balls 50 Sit-ups 50 Box Jumps 24/20" 50 HSPU 1 Mile Run Lv1: 30 reps of each, 14/10# Lv2: 40 reps of each, 16/12# Lv3: 20/14# Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug17/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...

15 Aug

Posted at 20:00h in WOD

Strength: Wendler Deadlift Week 2, cycle 2 % based on 90% of 1RM 70%+ 10# x 3 80%+ 10# x 3 90%+ 10# x MR WOD: 8rds 30 DU 8 Russian KBS 100m Farmer Carry 30 sec rest Lv1: 35/25 Lv2: 53/44 Lv3: 70/62 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug16/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...

14 Aug

Posted at 20:00h in WOD

Strength: Wendler Push Press Week 2, cycle 2 % based on 90% of 1RM 70%+ 5# x 3 80%+ 5# x 3 90%+ 5# x MR WOD: 3 min AMRAP/1 min rest- 4 cycles 6 Chest 2 Bar 6 Power Clean 6 Clapping Push-ups Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 *restart AMRAP each cycle 6pm Lite N Tite Strength:...

13 Aug

Posted at 20:00h in WOD

Benchmark WOD: "Jeremy" 21-15-9 Overhead Squats 95/65 Burpees (10 min cap) Strength: Wendler Back Squat Week 2, cycle 2 % based on 90% of 1RM 70%+ 10# x 3 80%+ 10# x 3 90%+ 10# x MR Finihser: Hip extensions 3 x 15 Hold weight if necessary Hollow Rocks x 75 (break up as desired) Log your WOD scores here: [standout-css3-button...

12 Aug

Posted at 20:00h in WOD

9:30 and 10:30am Regular CrossFit A: Muscle Up drills -hip to rings -ring supports/drops -transitions B: 10 min cap: 60 pistols with 1 MU every min (start with MU). Scale: 5 ring rows EMOM C: 30 sec on/off Row for Cal 10 rds Score is the round with the lowest rep count Log your WOD scores here:...

11 Aug

Posted at 20:00h in WOD

8:30am Lite N Tite Warm: Bring sally up- air squats Skill: Rope climb technique WOD: Partner 18 min AMRAP 4 Rope Climbs/ 8 rope walks 20 DBall over shoulder 20 Burpee Box jump overs one partner works at a time, share work as desired Finisher: tabata hollow rocks 9:30 and 10:30am Regular CrossFit Strength: Wendler...