10 Jul WOD- Monday, July 11
Max Test: Back Squat Work up to a heavy 1 rep. Partner WOD: 21-15-9 DB Clusters *relay style (partner 1 does 21 clusters, then partner 2 does 21 clusters, one person works at a time) 6-4-2...
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08 Jul Outdoor WOD- Saturday, July 9
All classes on Saturday, July 9th will be held at Mission Creek Park. WODs, Volleyball and Potluck! Check out facebook event HERE No 9am Lite N Tite. Come meet us at...
07 Jul WOD- Friday, July 8
All classes on Saturday, July 9th will be held at Mission Creek Park. WODs, Volleyball and Potluck! Check out facebook event HERE Skill Test: Free Handstand hold Lv1: Wall *walking is OK* Strength: Every 90 sec HPC...
06 Jul WOD: Thursday, July 7
Strength: DL wendler wk3,c2 75%+10# x5 85%+10#x3 95%+10#x1+ WOD: *bring knee sleeves* Buy in- 75 sit ups 400 m walking lunge Cash out- 75 situps Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July07/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
05 Jul WOD- Wednesday, July 6
Strength A: Every 90 sec for 6 sets Power Snatch + Hang Snatch + Snatch Strength B: Push Press wendler wk3,c2 75% + 5# x5 85% + 5# x3 95% + 5# x1+ WOD: 12 min AMRAP 3-6-9 Burpee Pull-ups Thrusters Lv1:...
05 Jul WOD- Wednesday, July 6
Strength A: Every 90 sec for 6 sets Power Snatch + Hang Snatch + Snatch Strength B: Push Press wendler wk3,c2 75% + 5# x5 85% + 5# x3 95% + 5# x1+ WOD: 12 min AMRAP 3-6-9 Burpee Pull-ups Thrusters Lv1:...
04 Jul WOD- Tuesday, July 5
Strength A: Every 90 sec for 6 sets Power Clean + Hang Squat Clean + Front Squat Strength B: Back Squat wendler wk3,c2 75% + 10# x5 85% + 10# x3 95% + 10# x1+ WOD: 4 rds for...
03 Jul Independence Day WOD- Monday, July 4
9am and 10am Class only! 11am Barbell Club WOD: “July 4, 1776” 7 rds: 4 HSPU 1 Rope Climb 7 Hang Squat Cleans 95/65 7 Push Press 95/65 6 C2B pull-ups 5 burpee EMOM interruption (start with burpees!) There is...
02 Jul WOD- Sunday, July 3
Warm/Skill: 5 min Max DU- Push-up Penalty for tripping Lv1: 3 Push-ups for DU/ 9 push-ups for SU Lv2: 6 Push-ups Lv3: 9 Push-ups WOD: 17 min AMRAP w/partner 80 Wall Balls 10 MU/ 20 Pull-ups 80 Cal row *Share...
01 Jul WOD- Saturday, July 2
9:30 and 10:30 am Regular CrossFit Strength: Snatch DL 5x3 @ 90-110% of SN 1 RM WOD: Buy-in 1 min L-sit hold on parallettes or rings Then, 21-15-9 OHS Burpee Box Jump Over 24/20" Then, Cash out: 1 min L-sit...