05 Feb

Posted at 12:00h in Paleo, WOD

Paleo Challenge is Back! To join in on the challenge, you will need to get a hydrostatic body composition test. AKA get "dunked". This is the gold standard of measuring body fat and lean body mass. Register online with Fitness Wave here 1st dunk: Feb...

04 Feb

Posted at 19:30h in WOD

2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Strength: Clean 10 min to find a heavy 1 rep Squat Clean WOD 1: 7 min AMRAP 7 Ring Dips 7 Squat Cleans @ 135/95 or 55% of 1RM 5 min rest WOD 2: 7 min AMRAP 7 Push ups 7 MedBall...

03 Feb

Posted at 19:30h in WOD

2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Skill: Rowing Pause Drills at the cadence your coach will give you by voice. Spend 2 min at each position: 1) Drive Finish (no straps on feet) 2) Arms Extended (no straps) 3) Body Over (no straps) WOD: For time: Row 1K Rest...

02 Feb

Posted at 20:00h in WOD

2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Skill: Spend 20 min working on A, B or both: A) Kipping/Butterfly Pull-Up technique B) Kipping/Strict HSPU Note: There is a significant amount of strength required to perform all the movements in the skill portion for today. ...

01 Feb

Posted at 19:30h in WOD

Strength: Push Press Warm up to 75-80% of 1RM then perform 5 reps every 2 min for 10 min WOD: For time 2 min plank hold (on elbows) 60 Grasshoppers 50 Goblet Squats @ 35/25# 40 Grasshoppers 30 Goblet Squats 20 Grasshoppers 10 Goblet Squats 2 min plank hold (on elbows) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/feb/02"]WOD LOGGING[/standout-css3-button] Don't have a...

31 Jan

Posted at 19:30h in WOD

Skill: Sprints Run 800m 3x for best average Rest 2 min in between each run *Score will be the average time of all three runs. WOD: Tabata Box Toe Tappers Push ups Jumping Lunges *No rest in between movements [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/feb/01"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...

30 Jan

Posted at 19:30h in WOD

Strength: Barbell Clean Complex 20 min to work up to a heavy set Advanced = Clean Deadlift + Hang Power Clean + Front Squat + Squat Clean Beginner = Clean Deadlift + Hang Power Clean + Front Squat WOD: 4 Rounds for reps 3 minute AMRAP, 1 minute rest* 5 Power...

29 Jan

Posted at 19:30h in WOD

Skill: Max Distance Broad Jump. 3 attempts WOD: For time 21-15-9 Pull Ups 63-45-27 Double Unders Finish: External Rotator Cuff Exercies. 15-20 reps, 3 sets each [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/30"]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....

28 Jan

Posted at 20:53h in WOD

WOD: 2012 Crossfit Games Open WOD 12.3 18 min AMRAP: 15 Box Jumps (24/20) 12 Push Press @ 115/75 9 Toes to Bar [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/29"]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....

27 Jan

Posted at 19:31h in WOD

Strength: Deficit Deadlifts 6x3 Warm up to a weight that feels heavy (about 75% 1RM), then use that weight for all working sets. WOD: 10 min AMRAP 250 m Row 30 Kettlebell Swings (53/35) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/28"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...