21 Jun

Posted at 20:00h in WOD

WOD: "Zeus"-ish 3 rounds for time of: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High Pulls, 75/55 lbs 30 Box Jumps, 20 in 30 Push Press, 75/55 lbs 30 Row Calories 30 Push-ups Lv1: 14/10 @ 9ft, 45/35 Lv2: 16/12 @ 9ft, 65/45 *40 min cap* Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june21/"]WOD LOGGING[/standout-css3-button] Don't have...

20 Jun

Posted at 22:21h in WOD

Strength: Deadlift 5x5 @ 80% Every 2.5 min WOD: 800m run Buy-in Then, 21-18-15-12-9 Toes-2-bar Pistols Then, 400m run cash out Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june21/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes....

18 Jun

Posted at 23:20h in WOD

Strength: Back Squat 5x3 @ 85% every 2 min WOD: 7 min AMRAP 7 Front Squats 7 HSPU 2 min rest 5 min AMRAP 5 Thrusters 5 Lat Bar Burpees Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june18/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...

17 Jun

Posted at 20:00h in WOD

Skill: A) Forward rolls Handstand forward rolls B) Rope climb technique/ practice EMOM 5 1 Rope Climb Lv3: legless or w/ weight vest WOD: 3 rds for time 15 Sumo Deadlifts Run 400 Lv1:135/95 Lv2: 185/155 Lv3: 225/175 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june18/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...

16 Jun

Posted at 20:00h in WOD

Warm: "Deck of Cards" 15 min AMRAP Spade- Burpee Clover- Air squat Heart- KBS Diamond- V-ups Joker- 200m run *Face cards= 10 reps Ace = 11 reps* June Challenge Test: Max Reps Unbroken Pull-ups, Anyhow (10 mins) WOD: “Grace” 30 Clean and Jerks for time 7 min cap (*25 burpee penalty for not finishing) 2 heats Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores...

15 Jun

Posted at 20:00h in WOD

Warm: 2 min Lat smash ea. side Run 400 10 Spider lunges then, 3rds 1st w/ PVC, then 2 w/ bar 5 High Pulls 5 Mus SN 5 Hang Pwr SN 5 OHS 5 Hang SN Strength: A: EMOM 6 2 Hang Power Snatch EMOM 6 2 Hang Snatch B: Push press 5x5 @~80% Every 2 min Finish: 3rds -45 sec hollow hold -Wide Ring Row x10 Log...

14 Jun

Posted at 20:00h in WOD

Warm: "Bring Sally Up" with Plank up/downs Strength: Back Squat 5x5 @ 80% every 2.5 min Partner WOD: 12 min AMRAP One partner does: 12/8 cal Row 8 Burpees over the erg Then switch Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june15/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...

13 Jun

Posted at 20:00h in WOD

Hero WOD: "Morrison" for time, 50-40-30-20-10 reps Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 53/35 *40 min cap* Lv1: 14/10 @ 9 ft, 25,18 Lv2: 16/12 @ 9 ft, 35/25 Lv3: 20 @ 10ft/14 @ 9 ft, 53/35 "U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility...

12 Jun

Posted at 20:00h in WOD

Strength: Clean Pull 4x2 @90-100%+ of clean Clean 4x2 WOD: For time: 400 m run 15 K2E 15 HSPU 200 m run 12 K2E 12 HSPU 100 m run 9 K2E 9 HSPU 6pm Lite N Tite WOD 1: "Helen" 3 rft 400 m run 21 KBS 53/35 12 Pull-ups WOD 2: Tabata Cal Row- 8 rds 1 min rest Air Squats 1 min rest Assault bike (cal) Log...