Class Schedule: Mobility/Active Recovery @ 8am Open Group CrossFit Class @ 12pm, 5pm, 6pm, 7pm Group Elements @ 7pm STR: Back Squat 5-5-4-4-3-3. Work up to a heavy 3rep Benchmark: De Haro Hustle [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...

Merry Christmas! One Class at 11am coached by Victor aka "Solo Cholo" "12 Days of Christmas" Go through the movements just like the song… 1 Clean & Jerks @ 155/75# 2 Deadlifts @ 115/75# 3 Burpees 4 Pull-ups 5 Wall Balls @ 20/14# 6 Box Jumps @ 20" 7 Kettlebell Swings @ 53/35# 8 Ring...

Class Schedule: 7am, 10am and 11am (No Group Elements Class) Warm-up/Mobilize: Emphasis on shoulders, hips, ankles. Review Burgener Warm-up and Snatch Technique. STR: Squat Snatch 1-1-1-1-1 for max weight or best technique. Beginners: Power Snatch + 1 Overhead Squat WOD: EMOM for 14 mins 2 Power Snatch @ 75% of weight established...

STR 5 X 2 DL, performed as outlined below: 8 min to warm up to 85% of 1RM, then Everyone together performs 2 reps every 2 min for 5 sets. Same weight each set, unless form breaks. 18 Min total for strength. WOD 6 Rounds for Total Reps: 30...

Holiday Schedule is Posted! Skill: Max Height Plyometric Push Up WOD: 20 min AMRAP 5 Thrusters @ 95/65# 7 HPC @ 95/65# 10 SDHP @ 95/65# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/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....

Strength: 5 X 5 Handstand Push Ups Team Relay WOD For time: Row 20 calories 15 Two push-up burpees 30 Alternating Single Arm DB/KB G2O @ 45/35# 20 Toes to bar 20 Overhead Lunges @ 45/35# 200m sprint Teams of 4 people. On go, partner 1 will be begin to row 20 calories. ...

Benchmark: Find Max height standing box jump Try your hardest not to take any kind of step before jumping; not even that little twitch with your left toes that looks like half a step, but no one says anything because it isn't quite a step. Get...

Skill: Rowing Technique, then 4 x 500m The rows are not for time. We are working on technique. Here are some tips on improving rowing techique: Tip 1 Tip 2 Crossfit Games Open WOD 11.4 10 min AMRAP: 60 Bar facing burpees 30 Overhead Squats @ 120/90# 10 Muscle Ups *Mod...

Skill: 5 x 5 Deficit Deadlifts on 45# plates @ 85-95% of your Clean 1RM ***If you cannot maintain back position, mod with smaller plates, or no plates. WOD: 4 Rounds, each round is for time: 9 Pull-ups 7 Squat Cleans @ 135/95# 5 Forward Rolls 2 Minute Rest (Post Time For That...

STR: Work up to 75% of 1RM Push Press Then drop to 65% and perform 3 push presses every 30 seconds for 7 Rounds WOD: 12 min AMRAP: 25 DU's 10 Plate Overhead Sit Ups @ 35/25# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/17"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...