24 May WOD- Wednesday, May 25
Memorial Day Schedule: Monday, May 30. 10 am and 11 am class only! HERO WOD "BADGER" WOD: Run 1 mile Rest 2 min “Isabel” 30 Snatches Rest 2 min Row 2K Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 *if necessary have half...
WOD Blog
All in.
23 May WOD- Tuesday, May 24
Deadlift Max test has been moved to Thursday! Plan accordingly Skill: MU drills- 2 rounds 5 Swing hip to rings 5 Drop into bottom of ring dip with knees tucked (banded for beginners) 5 Banded...
22 May WOD- Monday, May 23
Benchmark: Find 1 rep max Push Press Find 1 rep max Back Squat Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May23/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
20 May WOD- Saturday, May 21
Skill: Pull-ups (15 min) Kipping and Butterfly Technique WOD: Regionals Event 3 104 Wall Balls 20/14 @ 10/10’ 52 pull ups (12 min time cap) Lv1: 74 WB 14/10 @ 9/9’ 42 pull-ups Lv2: 20/14 @ 9/9’ *run heats...
19 May WOD- Friday, May 20
Strength: EMOM 5 3 Hang Cleans EMOM 5 2 Clean Pulls EMOM 5 1 Clean WOD: Run 200m every 2 min for 10 sets Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May20/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
19 May WOD- Friday, May 20
Strength: EMOM 5 3 Hang Cleans EMOM 5 2 Clean Pulls EMOM 5 1 Clean WOD: Run 200m every 2 min for 10 sets Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May20/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
18 May WOD- Thursday, May 19
Warm/Skill: 5 min: Double under for max unbroken reps 4 rds: 20 sec on/ 20 sec off- Handstand hold Lv3: Free standing Strength: Push Press wk3, c2 75% + 5# x 5 85% + 5#...
18 May WOD- Thursday, May 19
Warm/Skill: 5 min: Double under for max unbroken reps 4 rds: 20 sec on/ 20 sec off- Handstand hold Lv3: Free standing Strength: Push Press wk3, c2 75% + 5# x 5 85% + 5#...
17 May WOD- Wednesday, May 18
Strength A: EMOM 8 1 Hang Snatch + 1 Snatch Strength B: Back Squat wk3,c2 75% + 10# x 5 85% + 10# x 3 95% + 10# x 1+ %based on 90% of 1RM WOD: WOD:...
16 May WOD- Tuesday, May 17
Skill: Rope Climb Technique WOD: 6 min AMRAP 10 Rope climbs 30 DL 225/155 Lv1: 12 rope walks 115/75 Lv2: 6 rope climbs, 165/115 Lv3: 10 rope climbs, 225/155 3 min rest 6 min AMRAP 30 T2B 30 Power...