06 Aug WOD- Sunday, Aug 7
9:30 and 10:30 am Regular CrossFit Skill: Bar MU drills WOD: 4 rds 6 BMU 18 Box jumps 100m sprint 1 min rest Scaled: 4 rds 12 burpee pull ups 18 box jumps 100m sprint 1 min rest Finisher: Tabata hollow rocks Log your...
WOD Blog
All in.
05 Aug WOD- Saturday, Aug 6
9:30 and 10:30 am Regular CrossFit Strength: Every 90 sec 3 sets of 3 Clean + Jerk 3 sets of 3 Cleans 3 sets of 3 Clean Pull WOD: 3rds of Partner Off/Def Offense: Barbell complex 8 DL 115/75 6 HPC 4...
04 Aug WOD- Friday, Aug 5
Strength: Push Press 3x6 WOD: 10 rds Every 2 min 3 Push Press 6 Step ups (3 each leg) *pick load Ab finisher: 3 rds: GHD x15 30 sec Hollow Hold 30 sec Plank Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug05/"]WOD LOGGING[/standout-css3-button] Don't...
03 Aug WOD- Thursday, Aug 4
Strength A: 8 min EMOM Power Snatch + Hang Squat Snatch *increase load each min as desired Strength B: Every 2 min for 10 min Back Squat 5 x 3 WOD: 12 min AMRAP 5-3-1 MUs 6-9-12 Hang...
02 Aug WOD- Wednesday, Aug 3
Strength: Deadlift 5-3-3-1-1-1 WOD: 7 min AMRAP 7 Ring PUs 21 DUs 14 V-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug03/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...
01 Aug WOD- Tuesday, Aug 2
Skill: 10 min AMRAP for quality/practice Ring MU Progressions- If you have Ring MUs, you still need to drill these! Lv1: 5 Ring Rows @ hard, 10-20 sec ring support hold (top), 10...
31 Jul WOD- Monday, Aug 1
Strength: Strict press 3x3 Benchmark WOD: "Diane" 21-15-9 Deadlift 225/155 HSPU then, 5 min to find a 1 rep max Strict Press Lv1: 135/95, box Lv2: 185/135, bar Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/aug01/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...
30 Jul WOD- Sunday, July 31
Strength A: 5-7 min to work up to a heavy set of 6 Front Squats then, Every 2 min for 3 sets: 6 Front Squats Strength B: Every 90 sec x 5 sets 3...
29 Jul WOD- Saturday, July 30
Skill: Rope Climb Technique review Strength: Alternating 10 min EMOM -1 Rope Climb (BRING SOCKS) -20 sec hanging hollow hold from pull-up bar Lv1- 15-20 sec hang on rope or towel Lv2- with feet Lv3- Legless WOD: 3...
28 Jul WOD- Friday, July 29
Strength A: 6 min EMOM 1 Snatch Balance + 1 OHS Strength B: 5x5 Deadlift WOD: Alternating Tabata (8 min) OHS T2B Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July29/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...