15 Jul WOD- Sunday, July 16
9:30am and 10:30am Skill: Rolling Pistol Progression (12 min) WOD: 9 min AMRAP 1000m Row buy-in then, Curits P’s for reps Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 1 Curtis P= Power clean + FR lunge step + FR lunge Step...
WOD Blog
All in.
14 Jul WOD- Saturday, July 15
8 am Lite N Tite "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 9:30am and 10:30am WOD: Partner 10rds each- relay 3 Squat Snatch 6 T2B 9 Push-ups Lv1: 75/50 Lv2: 105/70 Lv3: 135/95 (30 min cap) Log your WOD scores here:...
13 Jul WOD-Friday, July 14
Normal Class Schedule today!! Warm: 2 min of any cardio (run, bike, row) Then, 2rds 30 Russian Twists 10 Singled Leg Romanian DL w/ light DBs (each leg) 8 Side Lunges each leg w/ DBs 20...
12 Jul REST DAY- Thursday, July 13
[caption id="attachment_10908" align="aligncenter" width="550"] Box is closed today for a Nike photo shoot. Take some time for active recovery and mobility! See you back to normal schedule Friday to hit it...
11 Jul Outdoor WOD- Wednesday, July 12
ANNOUNCEMENT!! For class today, meet at 16th and DeHaro outside World Gym We will not be able to go inside the box because our space is being used for a photo...
10 Jul WOD- Tuesday, July 11
ANNOUNCEMENT!! We will be CLOSED this Wednesday (7/12) and Thursday (7/13). Our space is being used for a photoshoot! We will be doing an outdoor WOD for Wednesday's classes (see...
09 Jul WOD- Monday, July 10
Strength: Find 1 rep max Back Squat (20 min) WOD: 7 min AMRAP 10/8 Cal Assault Bike 5 Bar MU/ 8 Strict Burpee to a C2B Pull-up 3 min Rest 7 min AMRAP 10/8 cal Row 7 Thrusters Lv1: 75/55 Lv2:...
08 Jul WOD- Sunday, July 9
9:30 am and 10:30 am CrossFit Class Strength: Power Snatch Every 90 sec 3-3-2-2-1-1-1-1 WOD: Alternating EMOM 15 -Seated Russian twists w/ DB/KB for reps (53/35) -KB/DB Snatch for reps (53/35) -Strict Pull-ups for reps Log your WOD scores here:...
07 Jul WOD- Saturday, July 8
8:30 am Lite N Tite July Challenge- Find Max Unbroken Wall Balls Then, finish “Karen” 150 Wall Balls Partner Glute-ham raise 3x8 Super set Reverse DB flys 3x10 9:30 am and 10:30 am CrossFit...
06 Jul WOD- Friday, July 7
Strength: Clean Pull 5x2 @ 100%+ of clean WOD: 3rds for time 15 Sumo DL 400 m run Lv1: 135/95 Lv2: 165/125 Lv3: 205/155 Finish: 3x5 Around the Worlds Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july07/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...