Half Day Schedule: 6am, 7am, 7am elements, 8am class and 12pm only! Have a safe night! Question of the day: What did you accomplish in 2014 (in CrossFit) that you are proud of? Strength: Weighted ring Push-Ups 3x8 WOD: “New Years Eve” 12/31/2014 5 rounds for time 12 Pull-ups 31...
Strength: 10 min EMOM 1 clean pull + 1 hang squat clean *Try to use the same weight for most sets. Add weight on rds if necessary WOD: 12 min on the clock: 1 min Squat clean 1 min push jerks 2 min squat cleans 2 min push jerks 3 min...
Skill: 4 min AMRAP Jump rope Crosses 1 burpee penalty for tripping WOD: For time: 50 DU 40 Air squats 30 T2B 20 SDHP 10 OHS 5 MU/ 10 burpee pull-ups 10 OHS 20 SDHP 30 T2B 40 Air Squats 50 DU Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Follow our class schedule to see an updated class schedule during the...
Skill: Rope Climb Technique practice (with and w/o legs) Lv3: 3 legless rope climbs for time -too easy? then try 3 L-sit rope climbs for time WOD: 15 Min AMRAP 2 Rope Climbs 20 Wall Balls 200 m Run Follow our class schedule to see an updated class schedule during the Holidays! [standout-css3-button...
Regular Class schedule today! 9:30am, 10:30am, 11:30am intro and 11:30-1pm open gym Mobilize: ankles and lats Strength/Skill: 30 sec for max reps OHS 1 min rest 8 rounds Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 (From Floor) WOD: 7 rounds 90 sec AMRAP 5 Plate Burpees 10 OH lunges 30 sec rest Follow our class schedule to see...
Class at 12pm, 5pm and class only! Strength: Bent over barbell rows 4x10 *at same weight WOD: "Cardio for time" 800 m row 800 m run 400 m row 400 m run 200 m row 200 m run 100 m row 100 m run Follow our class schedule to see an updated class schedule during the Holidays!...
ONE CLASS TODAY AT 11 AM! Merry Christmas! WOD: “12 days of Christmas” For time: 1 Clean & Jerks (12 total) 2 Deadlifts (22 total) 3 Burpees (30 total) 4 Pull-ups (36 total) 5 Wall Balls, 20 lbs (40 total) 6 Box Jumps, 20 in (42 total) 7 Kettlebell Swings, 53/35 (42 total) 8...
Follow our class schedule to see an updated class schedule during the Holidays! Warm up: 2 min stations with a partner -sled push /sled rope pull -MB situp toss -single/double unders -row -lat foam roll (this will accommodate a 20 student class, if there are more, add another station- handstand practice) WOD:12...
Follow our class schedule to see an updated class schedule during the Holidays! Congratulations to Coach Ty (aka "The General") and Tovah on their brand new baby girl, Raya! We all saw Ty come in and WOD all through the 9 months and now she...
Test 1 RM bench Press WOD: 3rds 50 cal row 150 DU 50 Walking lunges [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/22"]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....