26 Sep WOD- Tuesday, Sept 27
Strength: Every 3 min for 12 min 10 DL @ 70-75% 15 Box Jumps 24/20 Goal: be as fast as possible (AFAP) to have rest time WOD: 500-300-100m Row 50,30,10 Sit-Up 6pm Lite N Tite Strength: Pistols x 6 Every 90...
WOD Blog
All in.
25 Sep WOD- Monday, Sept 26
Strength A: Every 2 min for 12 min 5 Power Clean + 5 Push Press WOD: 4rds 8 Ring Dips 8 Front Squat Lv1: banded/ push-ups, 95/65 Lv2: 135/95 Lv3: High rings, 155/115 Finisher: Tabata Plank [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
25 Sep WOD- Monday, Sept 26
Strength A: Every 2 min for 12 min 5 Power Clean + 5 Push Press WOD: 4rds 8 Ring Dips 8 Front Squat Lv1: banded/ push-ups, 95/65 Lv2: 135/95 Lv3: High rings, 155/115 Finisher: Tabata Plank [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
24 Sep WOD- Sunday, Sept 25
Strength A: EMOM 8 1 Hang snatch + 1 Snatch Strength B: Every 2 min OHS 5,5,3,3,1,1 WOD: 2 min on/2 min off -3 cycles 3 Rope Climbs/ 6 rope walks Max reps Snatch Lv1: 95/65 Lv2: 135/85 Lv3: 155/105 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/25"]WOD LOGGING[/standout-css3-button] Don't...
23 Sep WOD- Saturday, Sept 24
Come watch Coach Alexis, Coach Marciano and Captain Colombo compete at the Lalanne Fitness Throwdown today! 9am-2pm. 8:30 am Lite n Tite Skill: Handstand hold practice WOD: 20 min AMRAP 10 renegade rows 15...
22 Sep WOD- Friday, Sept 23
Warm: 5 min AMRAP w/ bar 3 reps of each Snatch DL Hang Power Snatch Pressing Snatch Balance Snatch Balance Snatch Strength: Alt EMOM 10 6 Sumo DL 30 sec hollow hold WOD: 20,10,5 Hang Snatch Lateral Bar Burpee Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 Finish: 2...
21 Sep WOD- Thursday, Sept 22
Strength A: Push Press 3,3,1,1,1 Strength B: EMOM 10 Clean Pull + Cluster + Jerk WOD: with a Partner 2:15 min on/ 45 sec off - 4 rds 10 Cal Air Bike 10 DB Snatch On partner starts...
20 Sep WOD- Wednesday, Sept 21
Strength: 8-10 min to work up to 88-92% of 1RM Back Squat then, 15 min: -Every 3 min 3 Back squat @ 88-92% (5 sets) -super set w/ 3-5 strict pull-ups AHAP (5 sets)...
19 Sep WOD- Tuesday, Sept 20
WOD: 30 min running clock: "Heavy Grace" 30 Clean and Jerks 400m run penalty for dropping the bar Then in remaining time AMRAP: 25 KB Swings 50 Double Unders Scaled: 200m run penalty Lv1: 95/65, 35/18 Lv2: 125/85, 44/25 Lv3: 155/105,...
18 Sep WOD- Monday, Sept 19
WOD: Bar-Manda 9-7-5 Snatch (squat) Bar MU Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 15 min CAP Strength: (after WOD) Find a heavy 1 rep Deadlift [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/sept/19"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...