17 Nov WOD- Friday, Nov 18
Strength: Alternating: 4 sets Ring Rows x 8 @ hard and heavy BB Box step ups x 5 each leg (back rack) Partner WOD: (Borrowed from the competition Pilgrims and Pumpkins, that we have 2...
WOD Blog
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16 Nov WOD- Thursday, Nov 17
Warm/Drills: Tall jerk and short step drills *Review re-rack properly Strength: Pause Push Jerk 3x3 Pause Split Jerk 3x3 WOD: For time- 5-1 Ring Muscle Up 1 rd “DT” 12 Deadlift 9 Hang Power Clean 6 Push Jerk Lv1: 75/55 Lv2: 125/85 Lv3: 155/105 Log...
15 Nov WOD- Wednesday, Nov 16
Strength: Back Squat 5 x 10 @ 65-68% Every 3 min for 15 min WOD: 12 min AMRAP Mile run buy-in then, Squat Snatch for reps Lv1: 75/45 Lv2: 105/70 Lv3: 135/95 Mile route: Right on King St, right on 7th...
14 Nov WOD- Tuesday, Nov 15
Skill: 10 min to find max height box jump (from standing). WOD: 20 min AMRAP 20 Wall Balls @ 20/14 20 KBS @ 53/35 20 Box Jumps @ 24/20" Goal: at least 5rds Lv1: 12/10, 25/15 Lv2: 14/12,...
13 Nov WOD- Monday, Nov 14
Strength: Clean EMOM 6 3-3-2-2-1-1 Then, 10 min to find a heavy 1 rep clean WOD: 3min AMRAP/1 off-4x 6 Hang Power Clean 6 BB Lunges 6 C2B Pull-ups Lv1: 65/45 Lv2: 95/85 Lv3: 115/75 Pick up where you left off Log...
12 Nov WOD- Sunday, Nov 13
9:30 and 10:30am Regular CrossFit Class Strength: Weighted Ring Push-ups 5x5 then, Reverse Tabata L-sit hold rings/boxes (10 on/20 off-8x) WOD: WOD: 750-500-250m Row 30-20-10 OHS Lv1: 65/45 Lv2: 75/55 Lv3: 115/75 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov13/"]WOD LOGGING[/standout-css3-button] Don't have a...
11 Nov WOD- Saturday, Nov 12
8:30 am Lite N Tite Strength: DB/KB Bent over row 4 x 8-10 WOD: 4 rds 5 Burpees 10 C2B 20 Walking Lunges 30 Russian KBS 400 m run 9:30 and 10:30am Regular CrossFit Class WOD: 30 min Running clock 1 min on/...
10 Nov WOD- Friday, Nov 11- Veteran’s Day
In honor of our Veterans, the WOD we are doing today comes from the organization Team Red, White and Blue (www.teamrwb.org). Team RWB's mission is to successfully reintegrate veterans to...
09 Nov WOD- Thursdsay, Nov 10
WOD 1: 8 min clock: Buy-in: Deadlift 30 reps at 70% Then AMRAP 5 DL 55% 10 V-ups For remainder of time. 8 min Rest WOD 2: For time 2 rds: 15 Unbroken DU 10 Pull-ups 2 rds: 15 Unbroken DU 10...
08 Nov WOD- Wednesday, Nov 9
Strength A: Strict Press 8-8-8-8 Strength B: Every 90 sec for 6 sets 1 Thruster + 2 Push Jerks (no racks) WOD: 8 min AMRAP 8 Ring Dips 12 Box Jump Overs 24/20 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/nov/09"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...