13 Sep

Posted at 20:00h in WOD

Warm: Tall jerk and short step drills (5 min) Strength: Split Jerk w/ 3 sec pause in catch 3-3-2-2-1-1 (15 min) WOD: 1-10 Deadlift Hang Power Clean Shoulder to Overhead 10 Hand release push ups every 2 min *start with push ups Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Rx+: 155/105 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/14"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...

12 Sep

Posted at 21:35h in WOD

Skill of the month training: Reverse tabata L-hang hold 10s on/20s off-8x Strength: Every 2.5 min: Back Squat 5x5 WOD: For max reps 3 min- Hang Power Snatch 3 min- Box Jump 24/20 2 min- Hang Power Snatch 2 min- Box Jump 1 min- Hang Power Snatch 1 min- Box Jump Lv1: 45/35 Lv2: 65/45 Lv3: 75/55 6 pm Lite...

11 Sep

Posted at 21:52h in WOD

WOD: For Time 10 HSPU 20 Burpees 30 Pull-ups 40 Wall Balls (20/14) 50 KBS (53/35) 100 DU 50 KBS 40 Wall Balls 30 Pull-ups 20 Burpees 10 HSPU Lv1: 35/15 Lv2: 44/25 Lv3: 53/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/12"]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...

10 Sep

Posted at 20:00h in WOD

Strength: 3 Snatch Pull Every 90 sec for 6 sets WOD: WOD: 10-1 Deadlift Ring Dips Lv1: 135/95 Lv2: 185/135 Lv3: 225/165 Finisher: 100 Med Ball sit ups toss with partner (sitting 4-5 feet apart) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/11"]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...

09 Sep

Posted at 20:00h in WOD

8:30 am Lite N Tite Warm: Agility ladder drills WOD CrossFit Team Series Event 2 Partner 200 DUs 75 T2B/Knee tuck 75 DB Push Press 100 Box Jumps Over 9:30 am and 10:30 am Regular CrossFit Strength: Strict Press 5-5-3-3-3 WOD: CrossFit Team Series Event 1 21-15-9 Bar-Facing Burpees OHS C2B pull-ups Teams of 4 2 partners do the entire WOD first- then tag...

08 Sep

Posted at 20:00h in WOD

Strength A: 7 min to work up to a heavy: 1 Clean + 2 Front Squats every 90 min- 6 sets Strength B: Back Squat 2 every 30 sec for 4 min (8 sets) @70% *challenge- never put the bar down. WOD: 15 min AMRAP 15/10 Cal Row 20 DB/KB Snatch 15/10 Cal Air Bike 20 Sit-ups Lv1:...

07 Sep

Posted at 20:00h in WOD

Skill of the month test: L-sit hang for time Gymnastics: Handstand/inversion variations -Headstands (pike up and down, straddle up) -forward rolls -donkey kick -press to Handstand WOD: For Time: 3 Rope Climbs/ 6 rope walks 100 ft HS walk/ 10 Wall Walks 3 Rope Climbs/ 6 rope walks 100 m Walking Lunge (outside) 3 Rope Climbs/ 6 rope walks [standout-css3-button...

06 Sep

Posted at 20:00h in WOD

Strength: 4 sets Single Leg Deadlift w/ barbell x8 Super set: Bent Over Row w/Barbell x 10 WOD: "Super Chief" 5 min AMRAP/ 2 min rest- 3 cycles 3 Power Clean 6 Clapping push-ups 9 Jumping Air Squats Lv1: 95/65 Lv2: 135/95 Lv3: 185/125 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/07"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...

05 Sep

Posted at 20:00h in WOD

Strength A: Every 90 sec for 6 set 2 Push Press + Push Jerk Strength B: Every 90 sec for 6 sets 3 Hang Power Snatch + 1 Hang Snatch WOD: 3rds- 8 min cap 200 m run 10 Burpee Pull-ups 6pm Lite N Tite WOD: 2-minute intervals- 5 Cycles: 8 Burpee Box Jump Over Row for calories Rest...

04 Sep

Posted at 20:00h in WOD

Labor Day Schedule: 9:30 and 10:30am class only! WOD: “Zeus” 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 10 Back Squats, 1x bodyweight Scaled: 20 reps of everything To ensure safety and...

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