Come in costume to our Halloween Partner WOD next Saturday, Oct 29th @ 10am! Prizes for best costumes, pumpkin carving and beer! See more details on our facebook event page here. Strength A: Power Clean Every 90 sec for 7 sets 3-3-2-2-1-1-1 *increase to a heavy 1 rep Strength B: Deadlift 5x3...
Come in costume to our Halloween Partner WOD next Saturday, Oct 29th @ 10am! Prizes for best costumes, pumpkin carving and beer! See more details on our facebook event page here. Skill: 30 sec on/off Alternating- 5 rds for quality reps -HSPU -Double unders Barbell Warm-ups WOD: 8 min AMRAP 20 S2O...
Come in costume to our Halloween Partner WOD next Saturday, Oct 29th @ 10am! Prizes for best costumes, pumpkin carving and beer! See more details on our facebook event page here. Strength: 5 Back Squat @75% every 2.5 min for 5 sets WOD: 2 min on/ 1 min off-...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Skill: Muscle Up Drills: 10 min (If you have unassisted ring dips and pull-ups) Swing Hips to Rings x 5 Ring Supports/ Ring drops x 5 Transitions with a band Scaled: 10 min...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Strength: ALT EMOM 12 -7 Good Mornings -7 Ring Rows AHAP -30 sec Plank WOD: 12 min AMRAP 12 OH sit ups w/ plate 10 SDHP Run 200 Lv1: 15/10, 65/45 Lv2: 25/15, 75/55 Lv3: 35/25, 95/65 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/17"]WOD LOGGING[/standout-css3-button] Don't have...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Strength: 2 Push Press + 2 Push Jerks E90 sec for 6rds WOD: 21-15-9 Row Cal Ground 2 Overhead Lv1: 65/45 Lv2: 95/65 Lv3: 125/85 Rest 3 min 15-12-9 Air dyne Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/16"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. 8:30 am Lite N Tite “DB Air Air Force” 30 Thrusters 30 2 arm swings 30 Push Press 30 Bent Over Rows 30 Front Squat With 4 burpee EMOM, start with burpees Finisher: Alt. tabata super/hollow rock 9:30 am and...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. WOD: "FGB" style- 4 cycles 1 min stations for reps Wall Balls 20/14 Push Press 75/55 Cal Row Box Jump 24/20 Knees to Elbows 1 min rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/14"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Strength: Deadlift 5 reps @ 78-80% Every 2.5 min for 5 sets WOD: 3rds for reps and time 800m run Max unbroken KBS Lv1: 35/25 Lv2: 53/35 Lv3: 62/44 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/13"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Strength A: Strict Press 5 reps @75-80% Every 2 min for 10 min Skill: Review Bear Complex Power clean Front Squat Push Press Back Squat Push Press WOD: Bear complex for total reps 4 min AMRAP @ 135/95 1 min rest 3 min...