14 May WOD- Monday, May 15
Yasmen is back! Come see her for Mobility/Recovery Class today at 6pm! Strength: Every 2 min for 10 min Strict Press x 3 reps @ 80-85% WOD: 10 min Alt EMOM for reps -Hang Power...
WOD Blog
All in.
13 May WOD- Sunday, May 14
9:30 and 10:30am CrossFit Class Strength: Alt EMOM 10 -5 FS from floor @70% 1 RM clean -30 sec max Ring Push-ups WOD: For time: 10 Overhead Squats 5 rope climbs 20 Front Squats 4 rope climbs 30...
12 May WOD- Saturday, May 13
8:30 Lite N Tite 25 min AMRAP 100 DU 90 KBS 53/35 80 Air Squats 70 sit-ups 60 Cal Row 50 single arm OHS 53/35 40 Push ups 30 cal AD 20 Plank burpees 10 Wall Walk *share work as desired....
11 May WOD- Friday, May 12
WOD: (first) 90 sec on/60 sec rest, 5rds Row 25/20 cal DU for reps Strength: Deadlift 20 min to find a 3 rep max. Finisher: Banded Hamstring PNF Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/may12/"]WOD LOGGING[/standout-css3-button] Don't have...
10 May WOD- Thursday, May 11
Strength: Strict Press 5x5 @ 75% WOD: For time: 10,8,6,4,2 Push/Split Jerk 200 m run each round Lv1: 95/65 Lv2: 135/95 Lv3: 185/125 Finisher: 30 strict T2B Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/may11/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
09 May WOD- Wednesday, May 10
Strength: a) Every 2 min for 10 min 5 OHS (from floor ~ 70% of 1rm SN) 5 Box jumps @ high b) Every 2 min for 10 min 2 Back Squat @ 88% WOD: 3rds...
08 May WOD- Tuesday, May 9
Skill/Strength: Alt EMOM 10 -Strict HSPU 3-8 -30 sec Hollow hold WOD: 18 min AMRAP 9 Burpee MU 10 Pistols 15 MU 20 Pistols 21 Ring Dips (high rings) 30 Pistols Scaled: 18 min AMRAP 12 Burpee pull-ups 10 Pistols 15...
07 May WOD- Monday, May 8
Strength: Clean Pull 4x3 @90-100% of clean Power Clean 3-3-2-2-1-1-1 WOD: 8 min AMRAP 30 DU 20 KB/DB Snatch (total) Lv1: 35/18 Lv2: 44/25 Lv3: 53/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/may08/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
05 May WOD- Saturday, May 6
Stay after class for some BBQ and Beer and meet all the new members! Check out the facebook event here, May 6th. Please introduce yourself to the new faces...
04 May WOD- Friday, May 5
ANNOUNCEMENT: As of this week, a very respected and long time CrossFit affiliate, LaLanne Fitness, has decided to move in a new direction and focus on their LaLanne Bootcamp in...