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...

04 Jul

Posted at 20:00h in WOD

Strength A: Every 90 sec for 6 sets Power Clean + Hang Squat Clean + Front Squat Strength B: Back Squat wendler wk3,c2 75% + 10# x5 85% + 10# x3 95% + 10# x1+ WOD: 4 rds for time 400 m run Rest 1 min Record slowest split. 6pm Lite N Tite WOD: 100 Dubs/ 200 sing Then 5 rounds...

03 Jul

Posted at 20:00h in WOD

9am and 10am Class only! 11am Barbell Club WOD: “July 4, 1776” 7 rds: 4 HSPU 1 Rope Climb 7 Hang Squat Cleans 95/65 7 Push Press 95/65 6 C2B pull-ups 5 burpee EMOM interruption (start with burpees!) There is a 25 min time cap. Lv1: (no EMOM) 4 Wall Walks, 7 K2A, 7 Front...

02 Jul

Posted at 20:00h in WOD

Warm/Skill: 5 min Max DU- Push-up Penalty for tripping Lv1: 3 Push-ups for DU/ 9 push-ups for SU Lv2: 6 Push-ups Lv3: 9 Push-ups WOD: 17 min AMRAP w/partner 80 Wall Balls 10 MU/ 20 Pull-ups 80 Cal row *Share work as desired, one partner works at a time Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July03/"]WOD...

01 Jul

Posted at 20:00h in WOD

9:30 and 10:30 am Regular CrossFit Strength: Snatch DL 5x3 @ 90-110% of SN 1 RM WOD: Buy-in 1 min L-sit hold on parallettes or rings Then, 21-15-9 OHS Burpee Box Jump Over 24/20" Then, Cash out: 1 min L-sit hold Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 9am Lite N Tite 800m MB carry 20# WB 20 abmat situps 20# WB 250...

30 Jun

Posted at 20:00h in WOD

Strength: -Off rack OK- a) EMOM 4 3 Push Press Rest 2 min b) EMOM 5 2 Push Jerks Rest 2 min c) EMOM 6 1 Split Jerk WOD: 12 min AMRAP Ascending Ladder 2,4,6...

30 Jun

Posted at 20:00h in WOD

Strength: -Off rack OK- a) EMOM 4 3 Push Press Rest 2 min b) EMOM 5 2 Push Jerks Rest 2 min c) EMOM 6 1 Split Jerk WOD: 12 min AMRAP Ascending Ladder 2,4,6...

29 Jun

Posted at 20:00h in WOD

Warm-up: Med Ball Battle Teams: 8 rds 30 on/30 off For most med balls on your team’s side -can carry as many as possible -3 burpee penalty for dropping ball Strength: Back Squat Wendler wk 2,c2 70% +10 x3 80% +10 x3 90% +10x MR % based on 90% of 1rm WOD: for time: Run 800 50 DB/KB Snatch (53/35) Run 400 40 OH...

28 Jun

Posted at 20:00h in WOD

Skill: Kipping HSPU Drills (15 min) -tripod -tripod to pushup -tripod to extended plank -handstand to headstand -headstand to kick up to wall (with partner) Advanced athletes- work on free standing HSPU w/ partner Benchmark WOD: “Nate” 20 min AMRAP 2 MU 4 HSPU 8 KBS (72/53) Scaled "Nate": 20 min AMRAP 4 Pull-ups/ C2B 6 Push-ups 8 KBS (53/35) Log your WOD scores...

27 Jun

Posted at 20:00h in WOD

Warm-up: 200 m run Partner "junk yard dog" part 1 200 m run Partner "junk yard dog" part 2 -Dynamic stretching WOD: Partner relay for time (14 min cap): 500-400-300-200m Row -One partner rows a set, then the next partner rows the same set -One rower per partner Strength A: Snatch BB warm-up EMOM for 5 min 3-2-2-1-1 Snatch...