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...
WOD Blog
All in.
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...
05 Jul WOD- Thursday, July 6
Strength: 18 min to find a 1 rep max Push Press Then, find max Jerks at that weight. Split or push OK WOD: Every 3 min complete...
04 Jul WOD- Wednesday, July 5
Normal Class Schedule Today! Strength: Pause Back Squats 4x3 (3 sec pause at bottom) ~70% of max Back Rack holds 4x10 sec @ ~110%+ WOD: 12-10-8-6-4-2: OH Walking Lunges w/plate (each leg) Plate Burpees Toes-2-Bar Lv1: 25/15 Lv2: 35/25 Lv3:...
03 Jul WOD- Tuesday, July 4
Class Schedule: 9:30 and 10:30 am class only! WOD: "July 4th, 1776" 7 rounds for time of: 4 Handstand Push-ups 1 Rope Climb, 15 ft 7 Hang Squat Cleans, 95/65 lbs 7 Push Press, 95/65 lbs 6 Chest-to-bar...
03 Jul WOD- Monday, July 3
Class Schedule Announcement! After a 5 week trial period of adding a 1pm and 4pm class, we have come to a conclusion. Starting next Monday, July 3rd we will no...