23 May WOD- Sunday, May 24
Monday, Memorial Day Schedule: 9:30am and 10:30am regular group class only Skill: Rope Climb Variations and technique WOD: for time (28 min cap) 50 Dumbbell snatch 5 Rope climb or 24 K2E 40 Dumbbell snatch 4...
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22 May WOD- Saturday, May 23
Memorial Day Schedule: 9:30am and 10:30am regular group class only WOD 1: 10 min AMRAP with Partner Shoulder to Overhead (S2O) for reps, with a BB complex buy-in: 2 DL + 2 hang...
21 May WOD- Friday May 22
Memorial Day Schedule: 9:30am and 10:30am regular group class only Strength: Deload Wk Deficit DL 40% x5 50% x5 60% x5 (% based on 90% of 1RM DL) -start with standing on 45# plates and...
20 May WOD- Thursday, May 21
Memorial Day Schedule: 9:30am and 10:30am regular group class only Strength: Turkish Get Up 4x2 each arm WOD: For time 1000 m row Buy-in 21-15-9 Ring Push-ups OHS 400 m run cash out Lv1: push-ups, 65/45 Lv2:...
19 May WOD- Wednesday May 20
STRENGTH: 15 min to Find a Heavy set of: 1 push press + 1 push jerk + 1 split jerk WOD: "Annie" 50-40-30-20-10 Double unders Situps Finish: 3 x 30sec HS hold [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/May20"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
18 May WOD- Tuesday May 19
STRENGTH A: Deload Wk Tempo Back Squat 3 sec descent then explode up 40% x5 50% x5 60% x5 (% based on 90% of 1rm Back squat) STRENGTH B: 6 mins to warm up to 60-70%...
17 May WOD- Monday, May 18
Benchmark WOD: “Filthy Fifty” 50 reps of each: Box Jumps 24/20 Jumping pull-ups KBS 53/35 Walking Lunges K2E Push Press 45/35 Back extensions (Good mornings 45/35) Wall Balls 20/14 Burpees DU (150 singles) Modified: "Dirty 30" 30 reps of...
16 May WOD- Sunday May 17
SKILL: HSPU Technique Progressions 1: tripod 2: tripod kick to push-up 3: tripod kick up higher to push-up 4: kipping on wall advanced: practice kipping facing the wall. See Carl Paoli’s kipping HSPU progressions on youtube:...
15 May WOD- Saturday, May 16
WOD: “Super Cindy” 20 min AMRAP 5 C2B pull-ups 10 Clapping Push-ups 15 Jumping Squats Lv1: 5 Banded/ jumping pullups 10 mod push-ups 15 air squats Lv2: "Cindy" 5 pull-ups 10 push-ups 15 air squats Beyond the...
14 May WOD- Friday May 15
New Class "Lite N'Tite" starts this week! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. STRENGTH: Wendler Wk 3 Deadlift % based on 90% of 1 RM 75% x3 85% x5 95% xMR add 10#...