WOD Blog

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Str: 3 Position Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD AMRAP 9 mins 6 Snatches, 95/65# 12 V-ups 15 Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/09"]WOD LOGGING[/standout-css3-button]...

"Kelly" 5 rounds of: Run, 400 m 30 Box Jumps, 24 in 30 Wall Balls, 20 lbs [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/08"]WOD LOGGING[/standout-css3-button] ...

WOD 1: For Time Team Jerk Ladder (135/95) 10-9-8-7-6-5-4-3-2-1 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/sep/06"]WOD LOGGING[/standout-css3-button] ...

Bulgarian Split Squats 3-2-1-1-2-3 Tabata Row for Max Calories Rest 1 min Tabata Toes to Bar for Max Reps Finisher 3 sets, no rest between sets 15 burpees 15 "2 fer 1's" Wall Ball Shots (pick your own...

5 Week Competition being hosted by CrossFit Affiliates from around the Bay Area including us here at CFPH! Registration Opens today. Find teammates and sign up by 9/14/13. See below for...

New Class Announcement! MOBILITY/ACTIVE RECOVERY with our mobility guru YASMEN MEHTA. Thursdays at 7am and Mondays at 6pm. First class is this Thursday 9/5/2013. This class is essential to gain proper positioning...

Weighted Ring Push Ups 5-4-3-2-1-1-1 WOD: For Time: 400m Run then, 3 rounds of 7 Thrusters (95/65) 12 Grasshoppers 17 Kettlebell Swings (53/35) Finish with a 400m run...

Monday 9/2/13 Strength: Single Leg Deadlifts 3-3-3-3-3 WOD: 12 Min AMRAP: 8 OHS (95/65) 8 Pull Ups For the WOD, a partial round will not count. Let's see how bad you want that next round!...

Thursday 8/29/13 Strength: Snatch Grip Deadlift 5 reps @ 110% of 1 RM Snatch x 2 Clean Grip Deadlift 5 reps @ 110% of 1 RM Clean x 2 Snatch Push Press 5 reps @ 65% of...

Wednesday 8/28/13 Strength: 4 Rounds not for time 5 Turkish Get Ups (Each Arm) 5 Dumbbell Thrusters 5 Weighted ring rows WOD: 4 Rounds for Time 300m Row 30 Double unders 30 V-Ups For the strength portion have athletes...