01 May

Posted at 20:00h in WOD

Skill: May Challenge! Max Unbroken DU 5 min of unlimited attempts Strength: Back Squat 5x3 every 2 min @ 85% WOD: Partner Offense/ Defense- 3 rds Def: Run 400 Off: AMRAP 1 MU/ 5 ring dips 3 Power Cleans 5 Wall Balls Lv1: 75/55, 14/10# Lv2: 115/75, 20/14# Lv3: 135/95, 30/20# 6pm Lite N Tite Skill: Rope Climb...

29 Apr

Posted at 20:00h in WOD

9:30 and 10:30 am Regular Class Warm: "Bring Sally Up"- plank up/downs Skill: 2 arm KB swing/clean WOD: 10 min AMRAP 5- 2 arm Russian KBS 5- 2 arm KB cleans 5- FR KB squats 1 lap around rig Farmer carry Lv3: 35/25 Finisher: KB Windmills 4 sets of 3 reps each side. Work up to...

28 Apr

Posted at 20:00h in WOD

8:30 am Lite N Tite WOD: 4rds 25 KBS 20 Pushups 15 V-ups 10 Box jumps 400 m run 9:30 and 10:30 am Regular Class April Challenge!: Max Handstand Walk for distance. Scaled: max shoulder taps on wall WOD: 6 rounds 90 sec on 200m run S2OH for reps 30 sec rest (12 min) Lv1: 75/55 Lv2: 125/85 Lv3: 155/105 Finisher: 3 min AMRAP...

27 Apr

Posted at 20:00h in WOD

Part A: 5rds for weight and height 5 Box step-ups each (2 kb FR) 5 Box jumps @ high (15 min) Part B: 30 sec on/off- 10 rds Row for calories Score- round you got the lowest reps Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr28/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...

26 Apr

Posted at 20:00h in WOD

WOD: Every 2 min 5 rds: 3 Hang Clean + 1 Jerk 5 rds: 2 Hang Clean + 1 Jerk 5rds: 1 Clean + 1 Jerk 15 total rds 15 total jerks Finisher: 30 perfect BB rollouts not for time Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr27/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...

25 Apr

Posted at 20:00h in WOD

Hero WOD: "Bradshaw" 10 rds for time 3 HSPU 6 DL 225/155 12 Pull-Ups 24 DU *24 min cap* Scaled- Lv1: 10 rds 6 box HSPU 6 DL 11/85 12 Jumping Pull-ups 24 Lat bar hops Lv2: 10 rds 6 box/bar HSPU 6 DL 185/135 6 Pull-ups 12 DU Finisher: 2 min Weighted Plank hold Lv1: 25/15 Lv2: 35/25 Lv3: 45/35 then, Partner Hamstring PNF Log your WOD...

24 Apr

Posted at 20:00h in WOD

Strength: a) Snatch Balance 3-2-2-1-1-1 every 90 sec b) Push Press 5x1, every 90 sec WOD: 7 min AMRAP 15 Power SN @ 95/65 15 Power SN @ 115/75 15 Power SN @ 135/95 Max reps Power SN @ 155/105 Lv1: start @ 45/25, increase by 5-10# Lv2: start at 65/45, increase by 5-10# 6pm Lite n...

24 Apr

Posted at 00:02h in WOD

Strength: 5x5 Back Squats @ 80% Every 3 min WOD: 12 Thruster 12 Lat Burpees Run 400 9 Thruster 9 Lat Burpees Run 400 6 thruster 6 Lat burpees Run 400 Lv1: 75/55 Lv2: 105/70 Lv3: 125/85 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr24/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...

22 Apr

Posted at 20:00h in WOD

Skill: 5 min Handstand practice Rolling Pistol progression -Candlestick roll -single leg candlestick roll -back extension rolls then, Alternating EMOM 10 Odd: rolling pistols for quality reps Even: deficit HSPU for quality reps WOD: 21-15-9 T2B 63-45-27 DU Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr23/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...