WOD Blog

All in.

05 Nov

Posted at 20:00h in WOD

9:30am and 10:30 am Regular CrossFit Strength: Single Leg RDL with KBs 4 sets of 8 each leg Super set with 15 V-ups (4x) WOD 1: 6 Tire Flip jump through for time. 3...

04 Nov

Posted at 20:00h in WOD

8:30 am Lite N Tite For time: 400 m run 1 rd Cindy 30 Ball slams (40/30) 2 rds Cindy 20 Cal Assault Bike 3 rds Cindy 10 Man makers (no push up) 4 rds Cindy 9:30am and 10:30 am...

03 Nov

Posted at 20:00h in WOD

Strength: 15 min running clock- build up as desired EMOM 5 3 Hang Power Snatch EMOM 5 2 Hang Snatch EMOM 5 1 Snatch WOD: 4rds for time: 15/10 Cal Row 20 Box Jumps 24/20" 30 Db/Kb Snatch Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 [standout-css3-button...

02 Nov

Posted at 21:44h in WOD

Skill: Rope climb review (Wear tall socks and long pants) Strength: Alternating EMOM- 5 rds -1 Legless Rope climb -Handstand walk for max distance Lv1: 3-4 rope walks, 2 wall walks Lv2: Rope Climb...

01 Nov

Posted at 22:31h in WOD

Challenge of the Month test: "Planksgiving" Max plank hold on forearms (b) Lv1: 1 min + Lv2: 2 min + Lv3: 3 min + Strength: 20 min to find a heavy 1 rep Deadlift WOD: 90 sec on/30 sec...

31 Oct

Posted at 21:13h in WOD

BB warm-up: 5 min AMRAP 3 reps of each DL, HPC, FS, PP, PJ, BS Have light weights ready to add each round as desired. Ex: Rd 1= 45# Rd 2 = 65 Rd 3 = 75 Rd...

30 Oct

Posted at 20:29h in WOD

Happy Halloween! Strength: Back Squat 5x2 @ 88% Every 2 min WOD: Zombie Vomit 7 rds for time 7 OHS 21 DU 7 Thrusters 21 DU Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/31"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...

29 Oct

Posted at 20:00h in WOD

Thanks for coming yesterday! It was awesome! Strength A: Snatch pulls 4x3 E90 Strength B: Power Snatch x1 EMOM 8 WOD: 3 rds for time 21 Push-ups 12 FR Lunges (6 each leg) Run 400 Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/30"]WOD...

27 Oct

Posted at 21:54h in WOD

Come in costume to our Halloween Partner WOD THIS Saturday, Oct 29th @ 10am! Prizes for best costumes, pumpkin carving and beer! See more details on our Facebook event page...

WOD