25 Aug

Posted at 20:00h in WOD

Skill: Kipping/Butterfly pull-up progressions WOD: 30 pull-ups for time rest 2 minutes, 3 rounds 400m run 20 burpees rest 2 minutes, 30 pull-ups for time Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/aug/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...

24 Aug

Posted at 21:34h in WOD

STRENGTH: 5x3 3 second Pause Back Squat @ 65% every 2 mins Do not get lazy here!! Proper form before depth or increase in weight. WOD: 9 min AMRAP 3 Power Cleans 6 Back Squats Lv1: 75/55 Lv2: 105/75 Lv3: 155/115 Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's...

23 Aug

Posted at 22:36h in WOD

STRENGTH: E2MOM for 8 min 8 Barbell stationary lunges (4 on each leg) WOD: 4 rounds for time and quality: 20 Push-ups 20 BB step-ups 75/55 Lv1: DB step ups Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log your WOD scores here: [standout-css3-button...

22 Aug

Posted at 20:30h in WOD

STRENGTH: 5 EMOM Tall Snatch + Hang Snatch + Snatch then increase weight, 5 min EMOM Hang Snatch + Snatch then increase weight, 5 min EMOM 1 Snatch WOD: 5 rds 2 min Interval/ 1 min rest 1 legless rope climb (sub 2 rope walks, or 8 K2E) 20 Ft Handstand walk (sub 2...

22 Aug

Posted at 02:00h in WOD

10 min Build to max Thruster rest 2 mins 8 EMOM 2 thrusters @75% rest 2 mins 40 thrusters for time @50% *40/20 DU penalty for dropped bar Finisher: 3 rounds for quality 15 supermans 15 hollow rocks p style="text-align: center;">Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey...

20 Aug

Posted at 20:00h in WOD

STRENGTH: Alt EMOM 15 min (5 rounds, each round = 3 min) 5 Sumo DL 5-10 Strict T2B rest 1 minute Benchmark WOD: “Christine” 3 RFT 500m row 12 Deadlift @ Bodyweight 21 Box Jump 24/20" Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log...

19 Aug

Posted at 22:21h in WOD

STRENGTH: 6 min EMOM 3 Snatch Balances *All footwork and speed*! WOD: Open 13.1 17 min AMRAP 40 Burpees 30 SN (75/45) 30 Burpees 30 SN (135/75) 20 Burpees 30 SN (165/100) 10 Burpees Max reps SN (210/120) Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log your WOD...

18 Aug

Posted at 20:00h in WOD

STRENGTH A: Every 2 min for 20 min 1 (squat) Clean + 1 Front Squat + 1 Jerk (split or push) STRENGTH B: 4x3 TGU ea. side 4x5 Windmills ea. side for quality. slow, controlled, and beautiful! Sasha Yevelev is the CFPH Athlete of the Month for August! Check out...

17 Aug

Posted at 20:00h in WOD

STRENGTH: EMOM 6 min 2 Push Press WOD: 5 rds for time 3 bar MU 9 BJ 30/24” absolutely no rebounding! Lv1: 9 Burpee Pull-ups, 24/20” Lv2: 6 Burpee C2B Lv3: 3 Bar MU Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log your WOD...

16 Aug

Posted at 21:00h in WOD

Benchmark(s): "CrossFit Total" after warm-up, find (in this order): 1 RM Back Squat 1 RM Strict Press 1 RM Deadlift Sasha Yevelev is the CFPH Athlete of the Month for August! Check out Sasha's CrossFit journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/aug/17"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...