12 May

Posted at 20:00h in WOD

Mobility: Banded Ankle Anterior Skill: Pistol Partner WOD: 8 x 100m sprint then, 50 Burpees 40 Pullups 30 Pistols 20 KBS (70/53) 10 Strict HSPU/ 6 Wall Walks then, 8 x 100m sprint 25 min cap *Alternate on sprints then share work as needed* Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May13/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...

11 May

Posted at 20:00h in WOD

Skill: EMOM 6 2 heaving snatch balance w/ 2 sec pause at bottom Strength: Deadlift Wendler wk 2, cycle 2 70% +10# x3 80% +10# x3 90% +10# x3+ *% based on 90% of 1 RM WOD: 6 min AMRAP 6 Sumo DL 185/135 6 Burpee Box Jump Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May12/"]WOD LOGGING[/standout-css3-button] Don't have...

10 May

Posted at 20:00h in WOD

Warm-up/skill: 8 min handstand play Strength: Push Press Wendler wk 2, c2 70% +5# x3 80% +5# x3 90% +5# x3+ WOD: 3 rds: 3 min on/1 min off Row 200m Max rep Thrusters Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 *Start half class at 2 min mark so there are enough rowers. Finish: Couch Stretch Log your WOD scores here: [standout-css3-button...

09 May

Posted at 20:00h in WOD

Skill: -Power Snatch Cycling review -Bar MU drills WOD: Open 16.3 7 min AMRAP 10 Power Snatch (75/55) 3 Bar Muscle-up Let's see if you have been practicing those Bar Muscle-ups! Scaled 7 min AMRAP 10 Power Snatches (45/35) 5 Jumping C2B pull-ups Masters 7 min AMRAP 10 Power Snatches (65/45) 5 Chest to bar pull-ups Strength: Back Squat Wendler week 2, cycle...

09 May

Posted at 00:44h in WOD

Hero WOD: "Abbate" For time: Run, 1 mi 21 Clean & Jerks, 155# Run, 800 m 21 Clean & Jerks, 155# Run, 1 mi Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May09/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...

07 May

Posted at 20:00h in WOD

We have quite a few Mom's at our box! Cheers to you and all the hard work you put in to take care of yourself and your kiddos! HAPPY MOTHER'S DAY Strength: 15 min 3 Pos Clean (Floor, knee, high hang) Work up to a heavy 1 rep WOD: 3...

06 May

Posted at 20:00h in WOD

Strength: Push Press wendler wk1, c2 (repeat) 65% +10# x 5 75% + 10# x 5 85% +10# x 5+ %based on 90% of 1 RM Partner WOD: 15 min AMRAP 30 OHS 100 DU/Lateral bar hops 30 S2OH 100 DU/ lateral bar hops 30 C2B pull-ups *share work as desired *one person works at a time...

05 May

Posted at 20:00h in WOD

Strength: Back Squat wendler week 1, cycle2 (repeat) 65% + 10# x 5 75% + 10# x 5 85% + 10# x 5+ % based on 90% of 1 RM WOD: for time "KB chipper" 30-25-20-15 -Goblet squat -KB swing -Goblet lunges (total) -KB snatch (total) Lv1: 25/15 Lv2: 44/25 Lv3: 53/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May06/"]WOD LOGGING[/standout-css3-button] Don't...

04 May

Posted at 20:00h in WOD

Strength: 5rds 30 sec on/off Strict Pull-ups for reps Strict Ring Dips for rep Lv1: negatives/ push-ups Lv2: body weight Lv3: AHAP WOD: 20 min AMRAP 200 m run 6,4,2 HSPU Hang Power Clean Scaled: 200 m run 3,2,1 Wall Walk 6,4,2 Hang Power Clean Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May05/"]WOD LOGGING[/standout-css3-button] Don't have...

03 May

Posted at 20:38h in WOD

Strength: Deadlift Wendler week 1, cycle2 65% +10# x 5 75% +10# x 5 85% +10# x 5+ *% based on 90% of 1 RM Partner WOD: 90 sec Stations/ 15 sec rotation time, 3 rounds -Tire Flip -sled push 40ft -air dyne (can have 2-3 pairs at each station) Tire flip can be done...