16 May WOD- Wednesday, May 17
Announcement! Effective immediately we now have a 1pm All Levels CrossFit Class 5 days a week! (Monday- Friday). See our schedule here. Want a 4pm weekday class? Please fill out...
WOD Blog
All in.
15 May WOD- Tuesday, May 16
Announcement! Effective today we will have a 1pm All Levels CrossFit Class 5 days a week! (Monday- Friday). See our schedule here. Strength: Alt EMOM 12 -Weighted strict Pull-ups x 3 -Bar OH...
14 May WOD- Monday, May 15
Yasmen is back! Come see her for Mobility/Recovery Class today at 6pm! Strength: Every 2 min for 10 min Strict Press x 3 reps @ 80-85% WOD: 10 min Alt EMOM for reps -Hang Power...
13 May WOD- Sunday, May 14
9:30 and 10:30am CrossFit Class Strength: Alt EMOM 10 -5 FS from floor @70% 1 RM clean -30 sec max Ring Push-ups WOD: For time: 10 Overhead Squats 5 rope climbs 20 Front Squats 4 rope climbs 30...
12 May WOD- Saturday, May 13
8:30 Lite N Tite 25 min AMRAP 100 DU 90 KBS 53/35 80 Air Squats 70 sit-ups 60 Cal Row 50 single arm OHS 53/35 40 Push ups 30 cal AD 20 Plank burpees 10 Wall Walk *share work as desired....
11 May WOD- Friday, May 12
WOD: (first) 90 sec on/60 sec rest, 5rds Row 25/20 cal DU for reps Strength: Deadlift 20 min to find a 3 rep max. Finisher: Banded Hamstring PNF Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/may12/"]WOD LOGGING[/standout-css3-button] Don't have...
10 May WOD- Thursday, May 11
Strength: Strict Press 5x5 @ 75% WOD: For time: 10,8,6,4,2 Push/Split Jerk 200 m run each round Lv1: 95/65 Lv2: 135/95 Lv3: 185/125 Finisher: 30 strict T2B Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/may11/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
09 May WOD- Wednesday, May 10
Strength: a) Every 2 min for 10 min 5 OHS (from floor ~ 70% of 1rm SN) 5 Box jumps @ high b) Every 2 min for 10 min 2 Back Squat @ 88% WOD: 3rds...
08 May WOD- Tuesday, May 9
Skill/Strength: Alt EMOM 10 -Strict HSPU 3-8 -30 sec Hollow hold WOD: 18 min AMRAP 9 Burpee MU 10 Pistols 15 MU 20 Pistols 21 Ring Dips (high rings) 30 Pistols Scaled: 18 min AMRAP 12 Burpee pull-ups 10 Pistols 15...
07 May WOD- Monday, May 8
Strength: Clean Pull 4x3 @90-100% of clean Power Clean 3-3-2-2-1-1-1 WOD: 8 min AMRAP 30 DU 20 KB/DB Snatch (total) Lv1: 35/18 Lv2: 44/25 Lv3: 53/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/may08/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...