12 Apr

Posted at 01:05h in WOD

Strength: Back Squat Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk 1 last week (Push Press, or Deadlift) you can sub out BS for one of those. Otherwise, try to beat your MR from last week). Read about the...

10 Apr

Posted at 20:00h in WOD

Find 1 rep max Snatch Find 1 rep max Clean and Jerk *Olympic Weightlifting Rules: 3 attempts- state starting weight, and cannot decrease in weight. *Full Lockout in the catch of the Snatch and Jerk required Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr11/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...

09 Apr

Posted at 20:00h in WOD

Strength: We are starting a Wendler 5-3-1 cycle. Read about it here Deadlift Wendler wk1 65% x5 75% x 5 85% x MR WOD: 12 min AMRAP 12 Toes 2 Bar 20ft HS Walk/4 wall walks 12 DB Snatch (50/30) Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr10/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...

08 Apr

Posted at 20:00h in WOD

*NO 10:30a Mobility Today- Join Carly Next Saturday @10a! Strength A: We are starting a Wendler 5-3-1 cycle. Read about it here Push press   Wendler wk1   65% x5   75% x 5   85% x MR Strength B: Every 2 min for 12   Clean + front Squat + 1 split jerk WOD: 9 min AMRAP   9-6-3 Power Clean   1-2-3 MU Lv1: 95/65 Lv2: 135/95 Lv3:...

07 Apr

Posted at 20:00h in WOD

Strength A: Every 90 for 6 sets Snatch + 2 OHS Strength B: We are starting a Wendler 5-3-1 cycle. Read about it here Back Squat Wendler wk1 65% x 5 75% x 5 85% x Max reps WOD: Partner offense/defense- 4rds D: Run 100 O: DB Thrusters for reps (40/30) Log your WOD scores here: [standout-css3-button...

06 Apr

Posted at 20:00h in WOD

Dynamic Warm-up WOD 1: 3 rds- each for time 800 m run 3 min rest between sets WOD 2: Annie 50-40-30-20-10 Double Unders Sit-ups 8 min Cap Scaled: 150-120-90-60-30 Single Unders 50-40-30-20-10 Sit-up Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr07/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...

05 Apr

Posted at 20:00h in WOD

Lifting: EMOM 8 1 Hang Squat Clean + 1 push jerk Benchmark Test 1 rep max Deadlift WOD: Part A: 50ft Sled push 3 min Partner tag team for max reps Part B: 3 min Plank hold Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr06/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...

04 Apr

Posted at 20:35h in WOD

Big Shout to Lauren Ognibene for already hitting her huge 2016 goal of a 300 lbs Back Squat! You rock Lauren! That hard work is paying off! Warm-up Handstand Walks/ Wall walks Hollow rocks Benchmark Test 1 rep max Strict press 1 rep max Push press WOD: 3rds 500 m row 30...

03 Apr

Posted at 20:41h in WOD

Strength A EMOM 8 2 Hang Snatch (squat)- for quality. Build in weight Strength B 20 min to Find 1 rep max Back Squat WOD: 5 rounds 5 Power Snatch 5 Burpees Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr04/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...

02 Apr

Posted at 20:00h in WOD

Benchmark WOD: “Mary” 5 HSPU 10 Alternating Pistols 15 Pull-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr03/"]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....