31 May

Posted at 20:00h in WOD

Olympic Total Find a heavy 1 rep Snatch Find a heavy 1 rep Clean and Jerk Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/June01/"]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....

31 May

Posted at 15:13h in WOD

Skill: find max standing vertical jump Strength: Back rack lunges (back step) 5x5 (each leg) WOD: 9 min AMRAP 15 Cal Row 12 OHS 9 Burpees Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 6pm Lite N Tite WOD 1: 5-4-3-2-1 Wall Walks 10-10-10-10-10 Pistols WOD 2: Partner Offense/Defense- 4 rounds Def: Run 200m Off: Man Makers for reps Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May31/"]WOD...

29 May

Posted at 20:00h in WOD

Memorial Day Schedule: 10 am and 11 am only Hero WOD: "Badger" In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. 3 rounds for time: 30 Squat Cleans 95/65 30 Pull-ups 800 m run Lv1: 25 reps of each,...

28 May

Posted at 20:00h in WOD

Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only Strength: Weighted Ring Push-ups 5x5 Lv1: regular push-ups (on bar if necessary, not knees) WOD: 4 min on/ 1 min off- 3 rds 6 Burpee Box Jumps (30/24) 12 KB/DB Snatch (53/35) Finisher: 50 V-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May29/"]WOD...

27 May

Posted at 20:00h in WOD

Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only 9:00 am Lite N Tite WOD 1: Med ball carry Partner relay 50m for max reps in 8 min (1 person stands at the 0m mark, and the other at the 50m mark) WOD 2: Tabata intervals Air squats 8rds 1...

26 May

Posted at 20:00h in WOD

Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only Skill: Kipping HSPU Progression -tripod -tripod kick out to plank -tripod kick up and out to extended plank -tripod kick out to wall with partner *do not move on to next progression until mastered the first one. Lv3- Free standing...

25 May

Posted at 20:00h in WOD

Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only May Challenge Test: 5 min to find max unbroken DU Benchmark: Deadlift 1 Rep max WOD: 6 min AMRAP 10 KBS 30 DU Lv1: 35/25 Lv2: 53/35 Lv3: 62/44 *Scale down by doing less DU Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May25/"]WOD LOGGING[/standout-css3-button] Don't...

24 May

Posted at 20:00h in WOD

Memorial Day Schedule: Monday, May 30. 10 am and 11 am class only! HERO WOD "BADGER" WOD: Run 1 mile Rest 2 min “Isabel” 30 Snatches Rest 2 min Row 2K Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 *if necessary have half the class start on the row* Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May25/"]WOD LOGGING[/standout-css3-button] Don't have a...

23 May

Posted at 20:00h in WOD

Deadlift Max test has been moved to Thursday! Plan accordingly Skill: MU drills- 2 rounds 5 Swing hip to rings 5 Drop into bottom of ring dip with knees tucked (banded for beginners) 5 Banded transitions Strength: 6 min EMOM 1,2,3,1,2,3 ring dips Lv1: 4 ring supports ea. min Lv2: Jumping MU into dips Lv3: High...

22 May

Posted at 21:20h in WOD

Benchmark: Find 1 rep max Push Press Find 1 rep max Back Squat Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May23/"]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....