WOD Blog

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STR Back Squat 3-3-3-3-3 at 85% of 1 RM Maintain the same weight for all 5 sets of 3 reps WOD 7 min AMR(eps)AP OH Barbell Lunges (step back or forward, no walking. Feet must...

STR a) Establish a 1RM weighted strict Chin-Up. (reverse grip pull-up). b) Then drop weight to 70% of 1RM and do 3 sets of 3 reps strict weighted Chin-Ups WOD Complete the...

Skill Headstands and Handstands, 10 min to: a) Work on the tripod position against the wall/ or free and practice raising legs up and down in a piked or tucked position. b)...

Go get 'em CFPH TEAM!!! If you want to go out and support, here's details: Deuces Wild Competition For the rest of us staying in SF, here's the Partner WOD...

STR: Press 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD 5 Rounds, 3 Min AMRAP: 20 Double Unders 10 Shoulder-to-Overheads, 115/75# 10 V-ups Rest 1 min between each round. [standout-css3-button...

WOD For Time: 30 Snatches @ 95/65# With 1 muscle up EMOM Note: Sub 2 Burpee C2B Pull-ups OR 3 Burpee pull-ups Finisher Accumulate 2 minutes of L Sit Holds on the parallettes with the least...

STR 12 Min EMOM: 1 Hang Squat Clean 1 Squat Clean Note: Add 5# each set. Post highest weight. WOD For Time: 800 m run 21-15-9 KBS @ 62/44# Goblet Squats @ 62/44# 400 m run [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/13"]WOD LOGGING[/standout-css3-button]...

Skill: 30sec Row Intervals 10 Rounds for total calories: Row 30 sec Rest 30 sec Post total calories Directions for Rower To set up rowers, go to: Select workouts, then Custom list, then :30/:30r” WOD: 10! For time: T2B 50 Ft. Suicides [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/12"]WOD...

"McGhee" 30 Min ARMAP 5 Deadlifts, 275/185# 13 Push-ups 9 Box Jumps, 24/20" [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/11"]WOD LOGGING[/standout-css3-button]...

"Nicole" 20 Min AMRAP Run, 400 m Pull-up Max Set [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/10"]WOD LOGGING[/standout-css3-button]...