Benchmark test: Max Strict Pull-ups. Then do, 3x3 weighted strict pull-ups Lv1-2: Find max chin over bar hold. then do 3x3 negatives Benchmark: De Haro Hustle [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/21"]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...
Strength: 3 min Weighted Plank accumulated for time Lv1: BW Lv2: 25/15 Lv3: 45/25 (Have a partner help you) WOD: "Four-tay" Groups of 4 -2 ppl work at a time, share work any way desired 16 min AMRAP 40 T2B 40 Box Jump overs 40 SDHP Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/20"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
Strength: Wendler Wk4 Deload week Pause Front Squats with straight arms out (% based on 90% of 1RM) 5x3 @ 60-70% (no max reps) *3 sec pause at bottom WOD: "Tabata Wise" 20on/10 off 8 rounds 20 sec: Ball Slams 10 sec rest 20 sec: Russian Twists (with dball) 10 sec rest 20 sec: Burpees =1 round total...
Strength: 10 min to find 1rm Clean and Jerk (as many attempts as desired) WOD: “Clean and Jerk Cindies” 1-10 Clean and Jerk 1 round of “cindy” between sets (10 total rds) 5 pull ups 10 push ups 15 squat 155/105 or 65% of 1rm est earlier. (30 min cap) [standout-css3-button...
Wendler Wk4 Deload week: Good Mornings 4x7 at moderate weight (no max reps) WOD: 3 rds: (all done with a single dumbbell) 16 DB Snatch 100 m farmer carry 100 m farmer carry 16 DB thrusters 100 m farmer carry Lv1: 30/15 Lv2: 40/25 Lv3: 50/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/17"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
Reminder: No competitor class today. Come join the regular 5,6 or 7pm class! Wendler Wk4 Deload week: Zercher Squat (% based on 90% of 1RM back squat) 4x5 @ 50-60% (no max reps) WOD 1 : 10 min EMOM __Burpees Lv1: 7 burpees Lv2: 10 burpees Lv3: 15 burpees WOD 2: 30 on/30...
Wendler Wk4 Deload week: Floor Press (% based on 90% of 1RM Bench press) 4x5 @ 70% (no max reps) WOD: 7rds for time 1 Rope Climb 10 WB 15 KBS 20 DU 22 min cap Lv1: 14/10@9ft, 35/18 Lv2: 20/14 @9ft, 44/25 Lv3: 20/14 @10ft, 53/35 Sub for rope climbs: 4 rope walks or 8 K2E [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/15"]WOD LOGGING[/standout-css3-button] Don't...
What a successful 3rd Annual Holiday Athlete's Cup! Thank you for all of you who came out and gave it your all. Big thanks to all the coaches and volunteer judges, LJ for doing the scoring, and DJ Captain Colombo and DJ RR for brining...
Today is our 3rd Annual Holiday Athlete's Cup! This is a competition for exclusively our members. 9:30-1:30pm Athlete Check-in at 9:30 with coffee! Come already having breakfast and water, and bring snacks to last you through the day. There will be tacos served around 12pm! We will...
This Saturday, December 13th is our 3rd annual Holiday Athletes Cup and Holiday Party. It is a fun, individual throwdown for our members only. Rx and scale divisions. You can sign up to compete here. We hope all of you come, don't miss out...