Strength: Thrusters 3-3-3-3-3 Take weight from the racks. Increase weight through all sets. WOD: 3 rounds for time 25 Sit ups 20 Thrusters (95/65) 15 Bent over row (95/65) 10 Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/27"]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...
Skill: Bar muscle up progressions Sternum to bar pull-ups Hips to bar pull-ups Unbroken bar muscle ups WOD: 6 Rounds for time Run 200 m 6 Bar Muscle Ups 15 V-ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/26"]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...
STR/Skill: Partner work, share a bar Increase weight each set, 7 sets of 1 snatch high pull + 1 hang power snatch + 1 power snatch WOD: 10 min cap With Partner, Move 10,000lbs by Snatch (Power or Squat) one bar, one partner works at a time. 45# = 222 reps 55#...
Strength: Back Squat Every 2 min complete 2 reps @ 85-90% 1RM - 5 sets WOD: 4 rds Offense/Defense Defense: 250 m row Offense: Back Squats for reps @ 60% 1RM *off the rack is OK [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/24"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
Strength: Weighted Push-Ups 7-7-7-7-7 WOD: For Time (12 min Cap) 80 Single arm KB Snatches (53/35) 5 Burpee EMOM interruption *Scale with 3 Burpees Finisher: L-sit in the rings Max hold, 30 sec rest -3x Post total time for all 3 sets [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/23"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
Strength: Single Leg DL 10-10-10-10 (each leg) w/ DB/KB WOD:4 rounds 1 min stations a) C2B Pull-Ups b) KB SDHP @ 53/35 c) Lateral Ball Slams @ 20/14 d) DUs 1 min rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/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...
Warm-up: mobilize shoulders, hips and ankles Strength: OHS 15 min to complete 5 x 5 @ 75-70% 1RM WOD: For Time 100 m Run 36 OH Barbell Alternating Lunges @ 95/65 200 m Run 24 OH BB Lunges 400 m Run 12 OH BB Lunges 800 m Run 6 OH BB Lunges *reps are total for...
Dr. Martin Luther King Jr. Day! WOD: "King Kong" 3 rds 1 Deadlift @ 455# 2 Muscle Ups 3 Squat Cleans @ 250# 4 HSPU Modified "King Kong" 3 rds 1 DL @ 85% 1RM 2 MU (sub 4 strict pull ups and 4 dips) 3 SC @ 85% 1RM 4 HSPU [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/20"]WOD LOGGING[/standout-css3-button] Don't have a...
Skill: Skin the Cats 5-5-5-5-5 WOD: 5 rounds for time and reps Max Unbroken Reps Toes to Bar 3 Bear Crawls (1 = once around the rig) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/19"]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...
Strength: Snatch 10 minutes to warm up to 90% of your 1 RM, then complete a 5x1 at that weight. Rest as little as possible in between each set. WOD: “Snatchballs” 12 min AMRAP 7 Power Snatches @ 95/65 10 Wall Balls @ 20/14 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/18"]WOD LOGGING[/standout-css3-button] Don't have a...