06 Jan

Posted at 20:00h in WOD

STR: Deadlift 20 min to find 1 RM WOD: “Christine” 3rft 500 m row 21 Box Jumps 24/20 12 DL @ BW Finisher: Partner Hamstring PNF [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/07"]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....

05 Jan

Posted at 20:00h in WOD

Skill: Kipping HSPU for quality Refine kipping HSPU technique and find max set unbroken. Beginners: -Tripod to Headstand - handstand to headstand to tripod WOD: For time (14 min cap) 3-6-9-12-15 HSPU Pistols (total) Pull-ups *add one sec per every rep unfinished to 14 min for scoring. Finisher: 1 min plank hold on elbows with DB on back (35/25)-...

04 Jan

Posted at 20:00h in WOD

STR: Snatch Grip DL @ 110% of 1RM Snatch 4-4-4-4-4-4 Open WOD 11.1 10 min AMRAP 15 Power Snatches @ 75/55 30 Double Unders [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/05"]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...

03 Jan

Posted at 21:16h in WOD

WOD 1: 7 min AMRAP 27 Double Unders 1 Axle Clean and Jerk (135/95) Partner 1 completes 27 double unders, on completion of the 27th double under partner 2 clean and jerks their weight. Then partner 2 completes 27 double unders and on completion of the 27th double...

02 Jan

Posted at 20:00h in WOD

STR: 7 min to Warm-up to 75% of 1 RM Front Squat, and then perform 3 Front Squats every 2 min for 10 min @ that weight. WOD: 2 min Interval, 2 min Rest - 4 rds (14 mins) 6 TGU (total) @ 35/25 30ft Shuttle Run for reps [standout-css3-button...

01 Jan

Posted at 20:00h in WOD

Regular Class Schedule WOD: For Time 1 Rope Climb 5 Overhead Squats @ 135/95 10 Push Press @ 135/95 20 Weighted walking lunge steps with KB/DB @ 53/35 30 Burpees 40 Box Jumps @ 24/20 50 Sit-ups 60 Jumping Pull-ups 700 m row [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/02"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...

31 Dec

Posted at 20:00h in WOD

Happy New Year! Class Schedule: 12pm 5pm 6pm Intro Class 7pm Elements No 6pm or 7pm Group Class Goal Setting: The beginning of the new year is the best time to reflect on accomplished/unaccomplished goals of 2013. As well as the time to create 2014 fitness goals! Skill: Gymnastics skill open gym: For 20...

30 Dec

Posted at 20:00h in WOD

New Year’s Eve!! Class Schedule: 6am 7am 7am group elements 10am Mobility/Active Recovery 12pm STR: Floor Press 7 min to Work up to 90% of your 1RM, then complete 1 floor press EMOM for 10 mins. WOD: 3 rounds for time 15 Ring Push-Ups 30 Russian Twist w/ plate @ 45/25 400m Run 15 Ring Rows [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/31"]WOD LOGGING[/standout-css3-button] Don't have a...

29 Dec

Posted at 20:00h in WOD

Warm Up: Make sure to mobilize hips and shoulders then run through the Burgener warm up to prepare the athletes mind and body for the movement. STR/Skill: Power Clean + Front Squat + Jerk 5-4-3-2-1 for quality and weight (not a max)- 15 min Crossfit Games Open WOD 11.3 5 min...

28 Dec

Posted at 20:00h in WOD

STR: 18 min of Death by Strict Pull-ups and Strict Ring Dips (alternating) Every Odd min is Pull-ups Every Even min is Ring Dips (Example: min 1 = 1 pull-up, min 2 = 1 ring dip, min 3 = 2 pull ups, min 4 = 2 ring dips,...