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25 Apr

Posted at 20:00h in WOD

Hero WOD: "Bradshaw" 10 rds for time 3 HSPU 6 DL 225/155 12 Pull-Ups 24 DU *24 min cap* Scaled- Lv1: 10 rds 6 box HSPU 6 DL 11/85 12 Jumping Pull-ups 24 Lat bar hops Lv2: 10 rds 6 box/bar HSPU 6 DL...

24 Apr

Posted at 20:00h in WOD

Strength: a) Snatch Balance 3-2-2-1-1-1 every 90 sec b) Push Press 5x1, every 90 sec WOD: 7 min AMRAP 15 Power SN @ 95/65 15 Power SN @ 115/75 15 Power SN @ 135/95 Max reps Power SN @...

24 Apr

Posted at 00:02h in WOD

Strength: 5x5 Back Squats @ 80% Every 3 min WOD: 12 Thruster 12 Lat Burpees Run 400 9 Thruster 9 Lat Burpees Run 400 6 thruster 6 Lat burpees Run 400 Lv1: 75/55 Lv2: 105/70 Lv3: 125/85 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr24/"]WOD LOGGING[/standout-css3-button] Don't...

22 Apr

Posted at 20:00h in WOD

Skill: 5 min Handstand practice Rolling Pistol progression -Candlestick roll -single leg candlestick roll -back extension rolls then, Alternating EMOM 10 Odd: rolling pistols for quality reps Even: deficit HSPU for quality reps WOD: 21-15-9 T2B 63-45-27 DU Log your...

21 Apr

Posted at 20:00h in WOD

8:30am Lite N Tite Strength: Chin above bar holds 3 sets of 30-20 sec WOD: Chipper for time 400m run 30 push ups 500m row 30 goblet squats 30/25 cal AB 30 Burpees Strength: Single Leg DL w/ BB 4x6 each leg WOD:...

20 Apr

Posted at 20:00h in WOD

Strength: 3 Split Jerk every 90 sec from floor. 8 sets WOD: 10,10,10 Single Arm DB/kb Clean & Jerk (total) 1,2,3 MU Rest 2 min, repeat Scaled: 10,10,10 Single arm DB/kb Clean &...

19 Apr

Posted at 20:34h in WOD

Strength: A) (10-15 min) TGU find a heavy 1 RM on each side, then do it 2 more times B) Back Squat 5x8 every 3 min @ 70-75% C) 3 sets: -GHD Sit ups 15-25 -5 One arm kb/db...

18 Apr

Posted at 23:20h in WOD

Hero WOD: “Gaz” 1000 m run Ground to Overhead 2000kg total* (4,400lbs) 1000 m run *G2OH 4,400# 65#= 68 reps 95#= 47 reps 115#= 39 reps 135#= 33 reps Lv1: 2,200# Lv2: 3,300# Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr19/"]WOD LOGGING[/standout-css3-button] Don't have...

17 Apr

Posted at 20:35h in WOD

Strength: Every 90 for 6 sets High hang snatch + hang snatch WOD: 5 rounds for time & quality 3 DL @ 85% 15 Box jumps Then, 3 rounds for time 15 Ring rows 30...

16 Apr

Posted at 22:01h in WOD

Strength: Push Press 5x3 WOD: 12 min AMRAP 2 Rope Climbs/ 4 Rope Walks or 8 T2B 25ft Burpee Broad Jump down 25ft Handstand walk back/ 3 wall walks Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Apr17/"]WOD...

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