17 Apr

Posted at 21:01h in WOD

You are all invited to come by this Saturday April 18th at 5pm for a casual mural viewing and a chance to speak to the artist herself about her vision! There will be refreshments from Marin Brewing Company See our facebook event page here. You ask...

14 Apr

Posted at 20:00h in WOD

Warm: Alternating Tabata- 8 rounds each (8 min total) Ball Slams Seated Russian Twists (use D-balls for both) STRENGTH: Wendler Week 2 Bench Press % based on 90% of 1 RM 75% x5 85% x3 95% xMR Learn more about the Wendler 5-3-1 here. WOD: 15 min Cap 1-10 Sumo Deadlifts 10-1 Lat bar Burpees with Strict...

13 Apr

Posted at 21:20h in WOD

Warm: Rowing pause drills WOD: 500 m row x4 sets set 1: 10 sec slower split time than best time (70% effort) set 2: 5 sec slower split time (85% effort) set 3: 100% max effort set 4: blind screen 110% effort rest 2.5 min between sets Finisher: 4, 1 min...

12 Apr

Posted at 21:12h in WOD

STRENGTH: Wendler Week 2 Back Squat % based on 90% of 1 RM 75% x3 85% x5 95% xMR Learn more about the Wendler 5-3-1 here. WOD: 10 min AMRAP 10 Toes to bar 10 Overhead Barbell Lunges Lv1: 65/35 Lv2: 95/65 Lv3: 135/95 * Sub with Front rack lunges if overhead position is no bueno *Each step...

11 Apr

Posted at 21:01h in WOD

Benchmark WOD: “Fight Gone Bad” 1 min stations Wall Balls (20/14) SDHP 45/35# Box jumps 24/20 Push Press 45/35# Row (cal) REST [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/12"]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....

10 Apr

Posted at 20:00h in WOD

STRENGTH: Wendler Week 2 Deadlift % based on 90% of 1 RM 70% x3 80% x3 90% xMR Learn more about the Wendler 5-3-1 here. WOD: 5 rds Partner Offense /Defense D:200 m run O: Man Makers for reps [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/11"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...

09 Apr

Posted at 17:42h in WOD

STRENGTH: 15 min to find a 3 rep max Front Squat from Floor (Yes, a squat clean counts as one rep. No, not required to squat clean the first rep) WOD: 8 rds 1 min On/ 30 sec off 40 DUs Squat Cleans for reps Lv1: 40...