WOD Blog

All in.

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...

15 Apr

Posted at 20:00h in WOD

9:30 and 10:30 am All Levels CrossFit Strength: A) EMOM 8 2 Hang Squat Clean B) Front Squat 5-3-3-1-1-1 WOD: 75 RKBS 8 Wall Ball EMOM interruption (start with WB) Lv1: 35/25 Lv2: 53/44 Lv3: 70/62 Log your WOD scores here:...

14 Apr

Posted at 20:00h in WOD

8:30 am Lite N Tite A) “Bring Sally Up” w/ plank up/downs B) 30 manmakers for time (15 min cap) Lv3: 2 push-ups C) 3x15 back extensions 3x10 strict T2B 9:30 and 10:30 am All Levels...

13 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Strength: Every 90sec for 8 sets 2 Clean pull+ 1 Power clean WOD: 40 cal Row 400 m Run 30 cal...

12 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Strength: Push press 5x5 WOD: 3 min AMRAP/1 min off- 4 Cylces 3 Power Snatch 6 Push-ups 9 Box jumps...

11 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Warm: Mob ankles, hips, lats 5 min HS practice Strength: Back Squat 4x10 Benchmark WOD: “Jeremy” 21-15-9 OHS Burpees Lv1: 55/35 Lv2: 75/55 Lv3: 95/65 Log...

10 Apr

Posted at 20:22h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. Hero WOD: "Foo" 20 min AMRAP 7 C2B pull-ups 77 DUs 2 Squat Clean Thruster (170/125) 28 Sit-ups Lv1: 231 Single...

09 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. WOD: 21-18-15-12-9 SDHP Run 200m btwn sets (5x) Lv1: 65/35 Lv2: 75/50 Lv3: 95/65 Strength: Deadlift 5x5 (75-80%) Finisher: 75 V-ups Log your WOD scores...

08 Apr

Posted at 20:00h in WOD

Athlete of the month for April is Dwight Cochran! Check out Dwight's CrossFit Journey HERE. 9:30 and 10:30am All Level CrossFit WOD: 1) 5 min HS practice: holds/ walks 2) 5 rounds alternating Partner A: OH KB...

WOD