21 Apr

Posted at 20:00h in WOD

8:30am Lite N Tite Strength: Chin above bar holds 3 sets of 30-20 sec WOD: Chipper for time 400m run 30 push ups 500m row 30 goblet squats 30/25 cal AB 30 Burpees Strength: Single Leg DL w/ BB 4x6 each leg WOD: 3 min on/ 2 min off-4x 15/12 Cal Row 15 OH sit-ups w/ plate (35/25) Burpees for reps Partner...

20 Apr

Posted at 20:00h in WOD

Strength: 3 Split Jerk every 90 sec from floor. 8 sets WOD: 10,10,10 Single Arm DB/kb Clean & Jerk (total) 1,2,3 MU Rest 2 min, repeat Scaled: 10,10,10 Single arm DB/kb Clean & Jerk (total) 6,9,12 Ring Dips/ Push-ups Rest 2 min, repeat *20 min cap for both (including rest)* Lv1: push-ups,...

19 Apr

Posted at 20:34h in WOD

Strength: A) (10-15 min) TGU find a heavy 1 RM on each side, then do it 2 more times B) Back Squat 5x8 every 3 min @ 70-75% C) 3 sets: -GHD Sit ups 15-25 -5 One arm kb/db OHS (ea side) @ heavy -Max rep strict pull-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr20/"]WOD LOGGING[/standout-css3-button] Don't...

18 Apr

Posted at 23:20h in WOD

Hero WOD: “Gaz” 1000 m run Ground to Overhead 2000kg total* (4,400lbs) 1000 m run *G2OH 4,400# 65#= 68 reps 95#= 47 reps 115#= 39 reps 135#= 33 reps Lv1: 2,200# Lv2: 3,300# Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr19/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...

17 Apr

Posted at 20:35h in WOD

Strength: Every 90 for 6 sets High hang snatch + hang snatch WOD: 5 rounds for time & quality 3 DL @ 85% 15 Box jumps Then, 3 rounds for time 15 Ring rows 30 Jumping Lunges 6pm Lite N Tite Skill: Agility Ladder drills WOD: 3 rounds for time 21 DB squat snatch L-arm 21...

16 Apr

Posted at 22:01h in WOD

Strength: Push Press 5x3 WOD: 12 min AMRAP 2 Rope Climbs/ 4 Rope Walks or 8 T2B 25ft Burpee Broad Jump down 25ft Handstand walk back/ 3 wall walks Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr17/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...

15 Apr

Posted at 20:00h in WOD

9:30 and 10:30 am All Levels CrossFit Strength: A) EMOM 8 2 Hang Squat Clean B) Front Squat 5-3-3-1-1-1 WOD: 75 RKBS 8 Wall Ball EMOM interruption (start with WB) 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/Apr16/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...

14 Apr

Posted at 20:00h in WOD

8:30 am Lite N Tite A) “Bring Sally Up” w/ plank up/downs B) 30 manmakers for time (15 min cap) Lv3: 2 push-ups C) 3x15 back extensions 3x10 strict T2B 9:30 and 10:30 am All Levels CrossFit Strength/Skill: MU Drills EMOM 9 Muscle Ups 1,2,3,1,2,3,1,2,3 (weighted if necessary) Scaled: EMOM 9 Ring Dips 3,6,9,3,6,9,3,6,9 WOD: 10 min AMRAP 5 Barbell Burpees...

13 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Strength: Every 90sec for 8 sets 2 Clean pull+ 1 Power clean WOD: 40 cal Row 400 m Run 30 cal Assaul Bike 400 m Run 30 cal Row 400 m Run 40 cal Assault Bike Log your WOD scores here:...

12 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Strength: Push press 5x5 WOD: 3 min AMRAP/1 min off- 4 Cylces 3 Power Snatch 6 Push-ups 9 Box jumps 30/24" *restart AMRAP Lv1: 65/45 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr13/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...