11 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Warm: Mob ankles, hips, lats 5 min HS practice Strength: Back Squat 4x10 Benchmark WOD: “Jeremy” 21-15-9 OHS Burpees Lv1: 55/35 Lv2: 75/55 Lv3: 95/65 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr12/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...

10 Apr

Posted at 20:22h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Hero WOD: "Foo" 20 min AMRAP 7 C2B pull-ups 77 DUs 2 Squat Clean Thruster (170/125) 28 Sit-ups Lv1: 231 Single Unders, 95/65 Lv2: 35 DU, 135/95 6pm Lite N Tite A) 3 rds for time Sled push down Rope pull...

09 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. WOD: 21-18-15-12-9 SDHP Run 200m btwn sets (5x) Lv1: 65/35 Lv2: 75/50 Lv3: 95/65 Strength: Deadlift 5x5 (75-80%) Finisher: 75 V-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr10/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...

08 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. 9:30 and 10:30am All Level CrossFit WOD: 1) 5 min HS practice: holds/ walks 2) 5 rounds alternating Partner A: OH KB walk 1 lap around the rig (@AHAP) Partner B: Plank Hold Then switch 3) 30 sec on/30 off- 6x Push-ups...

07 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. 8:30 am Lite N Tite Barbell TGU- 4x2 “Tabata This” Cal row 1 min rest Air squat 1 min rest Pull-ups 1 min rest Push up 1 min rest Sit up 9:30 and 10:30am All Level CrossFit WOD: 25 min running clock 10-1 Squat Clean...

06 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Strength/Skill: 15 min: Alternate- 5 rds 3-5 Rolling pistols each leg 3-5 Weighted strict pull-ups/ neg pull-ups WOD: 1 min stations- 4x -Shoot thrus (no pushup/dip) -T2B -Bar MU/Box dips -Sled push/ tire flip -rest Log your WOD scores here:...

05 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Strength A: Hang Power Clean EMOM 9- 1,2,3,1,2,3,1,2,3 Increase Every 3 min Strength B: Deadlift 4x8 WOD: 24-16-8 Burpee DB SN (alt) Back step goblet lunge (alt) Cal Row Lv1: 20/15 Lv2: 40/25 Lv3: 50/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr06/"]WOD...

04 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Skill: April Challenge 8 min practice Handstand walk for distance Lv1: shoulder taps and handstand holds Strength: Push Press 4x8 (~65%+ of 1 RM) WOD: 6 min AMRAP DU for reps Push-up penalty for stopping Lv1: no penalty Lv2: 3-5...

03 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Barbell Warm-Up 3 reps each of: snatch DL hang, high pull hang muscle snatch hang power snatch back squat (1 1/4) bTK push press overhead squat drop snatch snatch 1x with bar, then 1x with light weight Strength: a) 2 Hang Muscle Snatch Every...

02 Apr

Posted at 20:00h in WOD

WOD: “Badgerrette” 6 rds 15 Squat Cleans 95/65 15 Pull-Ups 400m run Lv1: 65/45, jumping pull-ups Lv2: 75/55, banded pull-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr03/"]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....