30 Sep WOD- Saturday, Oct 1
8:30 am Lite N Tite Skill: T2B 3 rounds for time 21 DB squat Snatch L-Arm 21 T2B 21 DB Squat Snatch R- Arm 21 Cal Bike/Row 9:30 am and 10:30 am Regular CrossFit Partner Warm-up: 2rds 400 m...
WOD Blog
All in.
29 Sep WOD- Friday, Sept 30
Strength: EMOM 8 1 Clean + 2 Jerks Then… 8 min to find 1 RM Thruster WOD: 5rds 5 Barbell Burpees Rest 30 secs Lv1: 85/65 Lv2: 115/75 Lv3: 135/95 BB Burpee= push up on BB + clean + jerk. [standout-css3-button...
28 Sep WOD- Thursday, Sept 29
Strength: Find 1 rep Max Back Squat WOD: 100 DUs “Isabelita” 30 Snatch 100 DUs Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/29"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
27 Sep WOD- Wednesday, Sept 28
Strength: 3rds Max reps pull-ups (kipping/butterfly OK) 2 min rest Scaled: Max rep Ring Rows WOD: 800m Run 30 Burpee Pull-Up 30 Wall Balls (20/24 @ 10) 400m Run 20 Burpee Box Jump (24/20) 20 Wall Balls 200m Run 10 Burpees 10 Wall Balls [standout-css3-button...
26 Sep WOD- Tuesday, Sept 27
Strength: Every 3 min for 12 min 10 DL @ 70-75% 15 Box Jumps 24/20 Goal: be as fast as possible (AFAP) to have rest time WOD: 500-300-100m Row 50,30,10 Sit-Up 6pm Lite N Tite Strength: Pistols x 6 Every 90...
26 Sep WOD- Tuesday, Sept 27
Strength: Every 3 min for 12 min 10 DL @ 70-75% 15 Box Jumps 24/20 Goal: be as fast as possible (AFAP) to have rest time WOD: 500-300-100m Row 50,30,10 Sit-Up 6pm Lite N Tite Strength: Pistols x 6 Every 90...
25 Sep WOD- Monday, Sept 26
Strength A: Every 2 min for 12 min 5 Power Clean + 5 Push Press WOD: 4rds 8 Ring Dips 8 Front Squat Lv1: banded/ push-ups, 95/65 Lv2: 135/95 Lv3: High rings, 155/115 Finisher: Tabata Plank [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
25 Sep WOD- Monday, Sept 26
Strength A: Every 2 min for 12 min 5 Power Clean + 5 Push Press WOD: 4rds 8 Ring Dips 8 Front Squat Lv1: banded/ push-ups, 95/65 Lv2: 135/95 Lv3: High rings, 155/115 Finisher: Tabata Plank [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
24 Sep WOD- Sunday, Sept 25
Strength A: EMOM 8 1 Hang snatch + 1 Snatch Strength B: Every 2 min OHS 5,5,3,3,1,1 WOD: 2 min on/2 min off -3 cycles 3 Rope Climbs/ 6 rope walks Max reps Snatch Lv1: 95/65 Lv2: 135/85 Lv3: 155/105 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/25"]WOD LOGGING[/standout-css3-button] Don't...
23 Sep WOD- Saturday, Sept 24
Come watch Coach Alexis, Coach Marciano and Captain Colombo compete at the Lalanne Fitness Throwdown today! 9am-2pm. 8:30 am Lite n Tite Skill: Handstand hold practice WOD: 20 min AMRAP 10 renegade rows 15...