WOD Blog

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Strength: Deficit Deadlifts 6x3 Warm up to a weight that feels heavy (about 75% 1RM), then use that weight for all working sets. WOD: 10 min AMRAP 250 m Row 30 Kettlebell Swings (53/35) [standout-css3-button...

Strength: Thrusters 3-3-3-3-3 Take weight from the racks. Increase weight through all sets. WOD: 3 rounds for time 25 Sit ups 20 Thrusters (95/65) 15 Bent over row (95/65) 10 Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/27"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...

Skill: Bar muscle up progressions Sternum to bar pull-ups Hips to bar pull-ups Unbroken bar muscle ups WOD: 6 Rounds for time Run 200 m 6 Bar Muscle Ups 15 V-ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...

STR/Skill: Partner work, share a bar Increase weight each set, 7 sets of 1 snatch high pull + 1 hang power snatch + 1 power snatch WOD: 10 min cap With Partner, Move 10,000lbs...

Strength: Back Squat Every 2 min complete 2 reps @ 85-90% 1RM - 5 sets WOD: 4 rds Offense/Defense Defense: 250 m row Offense: Back Squats for reps @ 60% 1RM *off the rack...

Strength: Weighted Push-Ups 7-7-7-7-7 WOD: For Time (12 min Cap) 80 Single arm KB Snatches (53/35) 5 Burpee EMOM interruption *Scale with 3 Burpees Finisher: L-sit in the rings Max hold, 30 sec rest -3x Post...

Strength: Single Leg DL 10-10-10-10 (each leg) w/ DB/KB WOD:4 rounds 1 min stations a) C2B Pull-Ups b) KB SDHP @ 53/35 c) Lateral Ball Slams @ 20/14 d) DUs 1 min rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/22"]WOD LOGGING[/standout-css3-button] Don't have a...

Warm-up: mobilize shoulders, hips and ankles Strength: OHS 15 min to complete 5 x 5 @ 75-70% 1RM WOD: For Time 100 m Run 36 OH Barbell Alternating Lunges @ 95/65 200 m Run 24 OH...

Dr. Martin Luther King Jr. Day! WOD: "King Kong" 3 rds 1 Deadlift @ 455# 2 Muscle Ups 3 Squat Cleans @ 250# 4 HSPU Modified "King Kong" 3 rds 1 DL @ 85% 1RM 2 MU (sub 4 strict...

Skill: Skin the Cats 5-5-5-5-5 WOD: 5 rounds for time and reps Max Unbroken Reps Toes to Bar 3 Bear Crawls (1 = once around the rig) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/19"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...