14 Apr

Posted at 20:13h in WOD

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....

13 Apr

Posted at 19:00h in WOD

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....

12 Apr

Posted at 18:00h in WOD

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]...

11 Apr

Posted at 20:37h in WOD

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]...

10 Apr

Posted at 19:31h in WOD

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...

09 Apr

Posted at 19:00h in WOD

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...

08 Apr

Posted at 17:00h in WOD

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...

07 Apr

Posted at 19:00h in WOD

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,...

06 Apr

Posted at 22:40h in WOD

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...

05 Apr

Posted at 17:50h in WOD

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....