03 Dec WOD- Sunday, Dec 4
9:30 and 10:30 am Regular CrossFit Strength: 3 Position Power Snatch Hip, thigh, below knee Every 90 sec, 6x Then increase load for, Snatch Pull 4x2 85-90% E2M 8 min WOD: for reps: 1 min Box jumps 24/20 1...
WOD Blog
All in.
02 Dec WOD- Saturday, Dec 3
Today we are holding a FREE holiday photo-shoot for you and your family/friends put on by our member, Sasha Yevelev. Don't miss out on this totally rad gift! 11:30-2:30, Bring...
01 Dec WOD- Friday, Dec 2
This Saturday, Dec 3 will be a FREE holiday photo-shoot for you and your family/friends put on by our member, Sasha Yevelev. Don't miss out on totally rad gift! 11:30-2:30...
30 Nov WOD- Thursday, Dec 1
This Saturday, Dec 3 will be a FREE holiday photo-shoot for you and your family/friends put on by our member, Sasha Yevelev. Don't miss out on totally rad gift! 11:30-2:30...
29 Nov WOD- Wednesday, Nov 30
Skill: Agility Drills Strength: Deadlift Every 2.5 Min 5x5 @ 75-78% WOD: 3rds for time 800m run 50 KB/DB Snatch Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov30/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
28 Nov WOD- Tuesday, Nov 29
Test: Max Plank hold- November Challenge Strength: Strict Press 5x3 80-83% E2M WOD: For time 10-1 Hang Power Clean Push Jerk Lv1: 75/55 Lv2: 105/75 Lv3: 135/95 15 min CAP Goal: do the sets unbroken Ex: 10 HPC directly into 10 PJ then...
27 Nov WOD- Monday, Nov 28
Strength: Back Squat 5x5 @ 78% every 2.5 min WOD: For time 100 DUs 21 Front Squats 21 Push-ups 75 DUs 15 Front Squats 15 Push-Ups 50 DUs 9 Front Squats 9 Push-ups Lv1: 65/45, Singles (3-1) Lv2: 95/65, 50-30-20 DUs Lv3: 115/75 Log your WOD...
26 Nov WOD- Sunday, Nov 27
Test: 500 m ROW for time WOD: Alt EMOM 30 min Min 1: 6 Pistols Min 2: 3 Bar MU/ 6 Burpee C2B Min 3: 6 HSPU Deficit repeat Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov27/"]WOD...
25 Nov WOD- Saturday, Nov 26
8:30am Lite N Tite Skill: HS hold practice WOD: 20 min AMRAP: 10 renegade rows 15 OH sit ups w/ plate 20 DB thrusters 25 Pull-ups/ Jumping Pull-ups (no bands) 30 Box Jumps 35 2 arm DB swing 40 DUs/...
24 Nov WOD- Black Friday, Nov 25
Thanksgiving Week Schedule: Friday, Nov 25- day after WOD @ 11am ONLY Strength A: E2M for 12 min Push press 3-3-3 Then, right into: Push Jerk 3-3-3 WOD: 20 min AMRAP 100 DU (take turns completing DU, must switch if partner...