13 Jul

Posted at 20:00h in WOD

Max Test: Deadlift 25-30 min to find a heavy 1 rep DL WOD: 6 min AMRAP 12 Russian KBS 6 HSPU/ 2 wall walks Lv1: 53/35 Lv2: 62/53 Lv3: 70/62 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July14/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...

12 Jul

Posted at 20:00h in WOD

Skill: Every 90 sec - 5 rounds Strict MU + 2 Kipping MU *assist as needed Scaled drills: 8 min AMRAP 20 sec False grip hold, 10-20 sec ring support hold, 5-10 Ring Dips 5-10 Strict Pull-up WOD: WOD: Buy-in 10 Snatches (power ok) then, 3rds 200 m run 25 Pull-ups then, Cashout: 10 Snatches Lv1: jumping, 95/65 Lv2: 135/85 Lv3: C2B pull-ups,...

12 Jul

Posted at 20:00h in WOD

Skill: Every 90 sec - 5 rounds Strict MU + 2 Kipping MU *assist as needed Scaled drills: 8 min AMRAP 20 sec False grip hold, 10-20 sec ring support hold, 5-10 Ring Dips 5-10 Strict Pull-up WOD: WOD: Buy-in 10 Snatches (power ok) then, 3rds 200 m run 25 Pull-ups then, Cashout: 10 Snatches Lv1: jumping, 95/65 Lv2: 135/85 Lv3: C2B pull-ups,...

11 Jul

Posted at 20:00h in WOD

Skill: Tall Split Jerk Drills (8-10 min) bar x 5 light weight x 4 little more weight x 3 x 3 Max Test: Push Press Work up to a heavy 1 rep. WOD: 2 min on/ 1 min off- 4rds 100 m row Max rep OHS *weight increases 10# each round M Lv3: 115/125/135/145 W...

11 Jul

Posted at 20:00h in WOD

Skill: Tall Split Jerk Drills (8-10 min) bar x 5 light weight x 4 little more weight x 3 x 3 Max Test: Push Press Work up to a heavy 1 rep. WOD: 2 min on/ 1 min off- 4rds 100 m row Max rep OHS *weight increases 10# each round M Lv3: 115/125/135/145 W...

10 Jul

Posted at 20:58h in WOD

Max Test: Back Squat Work up to a heavy 1 rep. Partner WOD: 21-15-9 DB Clusters *relay style (partner 1 does 21 clusters, then partner 2 does 21 clusters, one person works at a time) 6-4-2 Rope Climbs *Share work as desired *one person works at a time Scale Rope Climbs with 21-15-9...

08 Jul

Posted at 17:00h in WOD

All classes on Saturday, July 9th will be held at Mission Creek Park. WODs, Volleyball and Potluck! Check out facebook event HERE No 9am Lite N Tite. Come meet us at the park at 9:30 for WODs and games! Bring food to share! (no grills). 451 Berry...

07 Jul

Posted at 20:00h in WOD

All classes on Saturday, July 9th will be held at Mission Creek Park. WODs, Volleyball and Potluck! Check out facebook event HERE Skill Test: Free Handstand hold Lv1: Wall *walking is OK* Strength: Every 90 sec HPC + Jerk 3-3-3-2-2-2 WOD: 3rds for time 10 Power cleans 155/115 10 HSPU Lv1: 95/65, box Lv2: 135/95, bar Lv3: 155/115 Log your WOD...

06 Jul

Posted at 20:00h in WOD

Strength: DL wendler wk3,c2 75%+10# x5 85%+10#x3 95%+10#x1+ WOD: *bring knee sleeves* Buy in- 75 sit ups 400 m walking lunge Cash out- 75 situps Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July07/"]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...

05 Jul

Posted at 20:00h in WOD

Strength A: Every 90 sec for 6 sets Power Snatch + Hang Snatch + Snatch Strength B: Push Press wendler wk3,c2 75% + 5# x5 85% + 5# x3 95% + 5# x1+ WOD: 12 min AMRAP 3-6-9 Burpee Pull-ups Thrusters Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July06/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...