WOD Blog

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STR: Every 2 min complete the following bar complex for quality. Increase weight 5-10# each set. 8 rounds (16 min total) 1 Squat Clean + 1 Hang Squat Clean +...

Benchmark: 1 mile run for time Ab finish: 3 rounds not for time: 15 GHD sit ups 10 Strict toes to bar 30 sec side plank R (elbow) 30 sec side plank L (elbow) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/08"]WOD LOGGING[/standout-css3-button] Don't have...

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...

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...

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...

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....

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...

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...

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....

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...