02 May

Posted at 20:00h in WOD

Warm/Skill: 4 min DU challenge/practice Tall Jerk Drills Strength A: EMOM 8 1 Power Clean + 1 Push Jerk + 1 Split Jerk Strength B: Push Press Wendler week 1- cycle 2 65% + 5# x 5 75% + 5# x 5 85% + 5# x 5+ % based on 90% of 1 RM WOD: 12 min...

01 May

Posted at 22:35h in WOD

Strength A: EMOM 8 1 Snatch + 1 OHS Strength B: Back Squat Wendler week 1- cycle 2 65% + 10# x 5 75% + 10# x 5 85% + 10# x 5+ % based on 90% of 1 RM WOD: 7 min AMRAP 10 Box Jumps overs 10 Hand release push-ups -thighs stay off the ground Log...

01 May

Posted at 08:34h in WOD

WOD: 3 rds for time 800m Run 30 Pull-ups 30 Thrusters 95/65 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May01/"]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....

29 Apr

Posted at 20:00h in WOD

Strength: Deadlift Wendler Week 3 75% x 5 85% x 3 95% x1+ *all % based on 90% of 1RM Partner WOD: 3 rds Offense/ Defense Def: 200 m run + 5 C2B pull-ups Off: Rd 1: SDHP for reps Rd 2: Thruster for reps Rd 3: Power Snatch for reps Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your WOD scores here:...

28 Apr

Posted at 20:00h in WOD

Check out the new Whiteboard by the ropes and get working on those Double Unders! Warm: Tabata DU 5 min AMRAP: 3 reps of each: DL, HPC, FS, SP, PP, PJ, BS Strength: Push Press week 3 75% x 5 85% x 3 95 % x1+ *all % based off 90% of 1RM WOD: 6 cycles:...

27 Apr

Posted at 22:06h in WOD

Strength: Back squat wendler wk 3 75% x 5 85% x 3 95 % x1+ *all % based on 90% of 1 RM WOD: CrossFit Games Master’s Qualifier Event 4 For time: 55 Burpees 34 Overhead Squats (95/65) 21 Muscle-ups* *scale for MU Lv1: 34 push-ups Lv2: 21 Ring Dips (un-banded) 20 min Cap Log your WOD scores here:...

26 Apr

Posted at 23:30h in WOD

Skill: (15 min) HSPU Kipping progression *only go to the next step after first step is mastered.* -Tripod -Tripod kick out to push up -tripod kickup and out to push up -Tripod kick up to handstand against wall with partner(s) -Free HSPU with partner(s) WOD: Alternating EMOM 16 Odd min: 5 HSPU Even min: Power...

25 Apr

Posted at 20:00h in WOD

Benchmark WOD: "Helen" 3 rds for time 400 m run 21 KBS (53/35) 12 pull-ups Strength: Deadlift Wendler week 3 75% x 5 85% x 3 95 % x1+ *all % are based off 90% of 1 RM 6pm Lite N Tite Strength: SLDL 4x 10-15 with db WOD: “Helen” 3 rds for time 400 m run 21 KBS (53/35) 12 pull-ups Log your...

24 Apr

Posted at 20:00h in WOD

Strength A: Every 90 sec- 8 sets Hang Power Clean + 2 Push Jerks Strength B: Push Press- Wendler Week 3 75% x 5 85% x 3 95% x 1+ *% based on 90% of 1 RM* WOD: 8 min AMRAP 6,8,10 T2B KB Snatch L KB Snatch R *must complete all the reps on one...

22 Apr

Posted at 21:26h in WOD

9:30 am and 10:30 am All Levels CrossFit Hero WOD: “Lumberjack 20” (45 min Cap) 20 Deadlifts (275/185) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115/85) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20) Run 400m 20 DB Squat Cleans (45/30 each) Run 400m Partner up and share equipment....