Gym is closed today, HAPPY NEW YEARS!!!! Log your scores on Beyond the Whiteboard 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....
A. "VADER" 3 Rounds For Time: 24/17 Cal Row 21 Wall Balls 20/14 18 Alternating Dumbbell Snatch 50/35 15 Lateral Burpee Over Erg *Substitute Barbell for Erg if there are not enough rowers. B. 3 Sets: 15 GHD Back Extensions 25/15 10 Push-ups w/ 2 sec tempo 2 TGU Each Side *Heavy Log your scores on Beyond the...
A. 12 Minutes to find a max height box jump B. Complete 3 Rounds For Time: 12 Push Press 95/65 12 Box Jumps 24/20 12 Alternating Reverse Barbell Lunges 95/65 200M Run Then, Rest 3 Minutes Repeat Another 3 Rounds *18 Min Cap *Score slowest time Log your scores on Beyond the Whiteboard Don't have a BTWB...
PARTNER WOD In teams of 2, complete for time: Buy In, 800M Run Together Then, 21-15-9 Synchro Deadlifts 205/145 30 T2B After Each Set Shared (3 Sets) Buy Out, 1600M Row Shared *Deadlift must contact floor at same time, and stand together *28 Min Cap Log your scores on Beyond the Whiteboard Don't have a BTWB...
A. Gymnastic Goat Work! (12MIN) Dedicated time for mechanics and controlled movement patterns. Any of the below listed: -Bar/Ring Muscle Ups -Pull-Up Variation -HSPU/Walk/Hold B. Complete as many rounds as possible in 7 minutes: 6 Reps of Chosen Goat Movement (only 1) 35 DU/90 Single Unders * Goat movement should be something approachable unbroken or...
A. Pause Back Squats 4 X 3 @70-75% of 1RM w/ 2 sec pause (20 min) * Be sure to avoid "bouncing" out of the bottom of the squat for max development. * Use the same weight across all 5 sets. B. Complete as many rounds as possible...
A. Every Minute, on the minute, for 12 minutes: 1-6 Minutes - 2 Hang Power Snatch + 1 Overhead Squat 6-12 Minutes - 1 Hang Power Snatch + 2 Hang Squat Snatch * Start at 70% of Power Snatch and build throughout B. Complete 3 Rounds for Time: 400m Run 15 Hang Power...
REST DAY HAPPY HOLIDAYS EVERYONE!!! ...
12 Days of Christmas!!! For time: 1 Clean & Jerk 2 Deadlifts 3 Burpees 4 Pull-ups 5 Wall Balls 30/20 6 Box Jumps 24/20 7 Kettlebell Swings, 53/35 8 OH Plate Sit-Ups 35/25 9 Push-ups 10 One Arm Kb Or Db Snatches 53/35 11 T2B 12 Front Squats *One barbell* 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1….. Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 Log your...
A. Alternate every minute, on the minute, for 12 minutes: 10 Dual Kb/Db Bent Over Row 12 Shoot Thru w/ no push up or dip 15 Sumo Deadlift High pull 75/55 B. In 20 minutes complete: 10 X 100M Sprints *Rest 1:30 in between sets Log your scores on Beyond the Whiteboard Don't have a...