13 Mar WOD- Tuesday, March 14
Strength: Back Squat Wendler wk3, c2 75% + 10# x 5 85% + 10# x 3 95% + 10# x Max reps % based on 90% of 1RM WOD: 2 min Row for max cal 3 min...
WOD Blog
All in.
12 Mar WOD- Monday, March 13
Skill/strength: Strict MU drills (Spot each other) WOD: 10rds 1 MU/ 3 ring dips 3 Snatch Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Mar12/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
12 Mar WOD- Sunday, March 12
Strength A: Every 90 sec for 7 rounds 2 Clean Pulls + 1 Clean Strength B: 10 min to establish a heavy set of 2 Push Press + 1 Push Jerk WOD: 3rds 15 Hang Power Clean +...
10 Mar WOD- Saturday, March 11
This is week three of the CrossFit Open! We are hosting the Open on Saturdays until March 25th, at 9:30am-12pm instead of having 9:30 and 10:30 Regular CrossFit class. You...
09 Mar WOD- Friday, March 10
WOD: 2 heats- 10 min clock: "Fran" with a 7 min cap 21-15-9 Thrusters (95/65) Pull-ups At minute 7, start 3 min AMrep strict pull-ups Rest. Then, 4x8 Front Squat Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Mar09/"]WOD LOGGING[/standout-css3-button] Don't...
08 Mar WOD- Thursday, March 9
WOD: 800m run Buy-in then, 8rds: 10 Push-ups 10 Box jumps 24/20 then, 800m run cash out Finish: calf barbell smash and stretch Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Mar09/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
07 Mar WOD- Wednesday, March 8
Strength A: Deadlift Wendler Week 2, Cycle 2 % based on 90% of 1 RM 70% + 10# x 3 80% + 10# x 3 90% + 10# x max reps WOD: 5 rounds for time 8 Sumo...
06 Mar WOD- Tuesday, March 7
Strength A: Press Wendler Week 2, Cycle 2 % based on 90% of 1 RM 70% + 5# x 3 80% + 5# x 3 90% + 5# x max reps Strength B: Every 30 sec for...
05 Mar WOD- Monday, March 6
Strength: Back Squat Wendler Week 2, Cycle 2 % based on 90% of 1 RM 70% + 10# x 3 80% + 10# x 3 90% + 10# x max reps WOD: for time: 10 C&J 185/135 20 Back...
04 Mar WOD- Sunday, March 5
Mobility: Ankles & lats Skill: -HSPU kip progression -Pistol Progressions WOD: 40 sec for max reps /20 rest- 4rds (alternating movements) -Row cal -Pistols -Assault bike cal -HSPU Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Mar05/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...