STR: Max rope climb 1 attempt WOD: 9 min AMRAP: 2 Rope Climbs 10 Box Jumps @ 30/24" 10 Sit Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/08"]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....
WHAT'S THE HOLIDAY ATHLETE'S CUP?...
STR: 3-3-3-3-3-AMRAP, Floor Press WOD: 12 min AMRAP 20 Russian Twist @ 20/14# 10 Overhead lunges @ 20/14# 10 Medicine Ball Cleans @ 20/14# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/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....
STR: Max distance plate carry @ 35/25# (each hand-70/50# total) ***Kettlebells are not to be used for this part. Plates (one in each hand) must be held in the athletes hand. Distance will be measured from the rig to rowers on the south wall.*** WOD: 3 Rounds,...
"CrossFit Total" Find your 1 Rep Max for the following movements: Back Squat Strict Press Deadlift Article on the CrossFit Total [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/04"]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....
Skill: L-Sit Hold for best average, 3 attempts WOD 1: 3 Rounds for time: 500m Row 10 burpees WOD 2: Death by Pull ups If you have tape for your hands, bring it for this WOD and Check This Out [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/03"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
STR: Snatch Complex Work up to your heaviest set possible (15-20 min time cap) 3 Power Snatch + 3 Snatch Push Press + 3 OHS Athletes will perform 3 power snatches, then 3 snatch push presses, then 3 OHS with out letting go of the bar. ...
Skill Sprint Intervals 4 X 400m Run 2 min to complete each 400m run. 4 X 200m Run 1 min to complete each 200m run. WOD 5 Rounds for time: 10 Ring Rows 10 Single Arm OHS @ 53/35# 10 Box step ups with KB @ 53/35# (10 total steps) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/01"]WOD LOGGING[/standout-css3-button] Don't have a...
STR Pause Front Squat 10 min EMOM must complete 2 heavy pause front squats (70% of your 1 RM) Partner WOD For Time: Partner 800m run 60 Sit Ups 50 Russian KBS @ 53/35# 40 SDHP w/KB @ 53/35# 30 PP @ 95/65# 20 Burpees 30 PP @ 95/65# 40 SDHP w/KB @ 53/35# 50 Sumo...
Reminder, ONLY 10AM & 11AAM Class Today Crossfit Games 2011 Open WOD 11.6 Complete as many reps as possible in 7 minutes following the rep scheme below: 100/65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100/65 pound Thruster, 9 reps 9...