13 Oct

Posted at 20:30h in WOD

Strength: Every 90sec for 6rds 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch + (does not have to be TnG) WOD: 3 rds: 5 Hang Power Snatch 7 Push Press 9 Burpee 200 m run Lv1: 65/45 Lv2: 105/65 Lv3: 135/95 Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit...

12 Oct

Posted at 20:00h in WOD

Strength: Back Squat 5x3 @ 83-85% WOD: 50,40,30,20,10 Double Under SDLHP 75/55 Lv1: Lat Hops, 45/35 Lv2: 25-20-15-10-5 DU, 65/45 Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Oct/13"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...

11 Oct

Posted at 20:00h in WOD

Strength: L3: 5x1 strict MU L2: MU drills L1: 5x5 Ring Rows at hardest progression WOD: 9,7,5 Muscle Up OHS (no rack) @ 165/115 L2 Jumping MU, 135/95 L1 dips, 75/55 Finisher: 4 rds: 40 sec plank 30 sec hollow hold 20 sec side plank Let us present to you the Athlete of the Month October:...

09 Oct

Posted at 20:00h in WOD

Skillz: HSPU Drills & Rope climb Technique WOD: 10-1 HSPU 2 rope climbs Lv1: 5,4,3,2,1 Wall Walk 5 K2E Lv2: 10-1 Bear Push-ups Finish: 7 rds 10 sit ups 10 sec rest Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Log your WOD...

08 Oct

Posted at 20:00h in WOD

Mobilize: ankles, hips, front rack WOD: as fast as possible 1000 m row 20 FS 800 m run 20 FS 500 m row 20 FS 200 m run 20 FS Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finish: Couch stretch Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here....

07 Oct

Posted at 20:00h in WOD

Strength: Alternating EMOM 10 min Bench Press x 2 @ 85-87% Hollow Rocks x 20 WOD: “Animal” 150 KBS 1-2 MU EMOM Lv1- 25/15, no EMOM Lv2- 35/25, 6 Jump Lunges EMOM Lv3- 55/35, 1-2 MU EMOM 15 min cap Let us present to you the Athlete of the Month October: Haydee Campos! See...

06 Oct

Posted at 20:00h in WOD

Strength: Every 3 min: Back Squat 5x5 at 78-80% WOD: 3 rds for time 15 Chest 2 Bars 15 Thrusters 7 min cap Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Log your WOD scores here:...

05 Oct

Posted at 20:00h in WOD

Strength: Every 30 sec for 5 sets 1 Jerk w/ 2 sec pause at catch Partner WOD: 400 m run "Isabel"- 30 Snatches 400 m run "Grace" -30 Clean and Jerks 400 m run *share work as desired. run together Lv1: 95/65 Lv2: 115/85 Lv3: 155/105 6pm Lite N Tite WOD: Test: -max standing...

05 Oct

Posted at 14:20h in WOD

Mobility Lab tonight at 6pm! Come to increase performance, better positions, prevent injuries! Strength: Every 90 sec for 6 sets: 2 Snatches WOD: 4 rds 20 Pushups 15 Toes to bar 10 DL Lv1: 135/95 Lv2: 185/135 Lv3: 225/185 Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's...

03 Oct

Posted at 20:00h in WOD

Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Warm: -Mob hip, ankles, OH banded distraction -Banded straight arm lat pull-down -Bar MU Drills -Burgener W/U Strength: Every 3 min for 4 rds complete: Clean + 2 Front Squats 2-4 Bar Muscle Ups Sub BarMU...