Strength: Single Leg DL 4x8 each leg (Barbell or KB) WOD: for time 21-15-9 Deadlift @225/155/70% 1RM Lateral Bar Hop Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/15"]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: Turkish Get Up Find 1 rep max TGU w/ Barbell WOD: 4 rounds for max TGU 2:30 min interval 200m Run TGU for reps @ 35/25 (DB/KB) 30 sec rest Finisher: 50 Hollow Rocks WOD Prep with Yasmen- How to prepare your body before the WOD 1. Shoulder Capsule Mobility 2. Barbell Calf Smash 3....
Paleo Challengers! Next Friday is the final dunk. Schedule your dunk here. Partner WOD 1 12 min AMRAP: 50 Double Unders 40 Box Jump Overs @ 24/20" 30 Wall Balls @ 20/14 7 Min Rest Partner WOD 2 9 min AMRAP: Partner WOD 2 9 min AMRAP: 20 Push Press 20 Partner Med Ball Sit-Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/13"]WOD LOGGING[/standout-css3-button]...
Paleo Challengers! Next Friday is the final dunk. Schedule your dunk here. Strength: Deadlift 12-10-8-6-3-3-3 *work up to a heavy set of 3 and repeat 2-3x* Benchmark: “Helen” 3 Rounds for time 400m Run 21 Kettlebell Swings (53/35) 12 Pull ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/12"]WOD LOGGING[/standout-css3-button]...
Paleo Challengers! Next Friday is the final dunk. Schedule your dunk here. Skill: Row Intervals 500m row x 4, rest 90 seconds in between sets. WOD: 20 min AMRAP 12 Ring Rows 16 Box Jumps 20 DB/KB Alternating Lunges (total)- pick your poison [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...
9 days left of the Paleo Challenge! Schedule your dunk here Strength: Snatch Complex 3 snatch pull + 2 snatch high pull + 1 power snatch 15 mins to work up to a heavy set. WOD: 5 Rounds of 3 min AMRAP 6 Parallette/ box shoot thrus 6 Power Snatch (75/55) 2...
Strength: Back Squat 5-5-5-5 warm up to 75% of you 1RM then perform the above sets at that weight. WOD: 4 rounds for time 50 Air Squats 7 Muscle Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/09"]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: Push Press Every 90 secs complete 3 push presses at 75% of your 1 RM for 12 min WOD: 14 min AMRAP 13 Shoulder to Overhead @ 95/65 10 Knees to Elbow 7 Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/08"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
Strength: Clean & Jerk 7 sets of: 3 Cleans + 1 Jerk Work up to about 80-85% of your 1 RM Clean and Jerk. The cleans are not tap and go, reset every time. For Time 1-2-3-4-5 Rope Climbs 5-4-3-2-1 Clean and Jerk @ whatever you worked up to in the...
Benchmark: “Cindy” 20 min AMRAP 5 Pull- Ups 10 Push-ups 15 Air Squats Finish: Tabata anchored sit-ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/06"]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....