WOD Blog

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A. Against a 22 minute clock Tempo Front Squat 4 X 3 w/ 5 Second Tempo *Start first set at 65% and build as heavy as to maintain tempo B. Complete as many...

A. Clean & Jerk Complex Every 90 Seconds for 15 Minutes Minute 00-06:  2 Hang Power Clean + 2 Push Jerk (4sets) Minute 06-12:    1 Hang Power Clean + 1 Power Clean +...

Gym is closed today, HAPPY NEW YEARS!!!! Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to...

A. "VADER" 3 Rounds For Time: 24/17 Cal Row 21 Wall Balls 20/14 18 Alternating Dumbbell Snatch 50/35 15 Lateral Burpee Over Erg *Substitute Barbell for Erg if there are not enough rowers. B. 3 Sets: 15 GHD Back Extensions...

A. 12 Minutes to find a max height box jump B. Complete 3 Rounds For Time: 12 Push Press 95/65 12 Box Jumps 24/20 12 Alternating Reverse Barbell Lunges 95/65 200M Run Then, Rest 3 Minutes Repeat Another 3...

PARTNER WOD In teams of 2, complete for time: Buy In, 800M Run Together Then, 21-15-9 Synchro Deadlifts 205/145 30 T2B After Each Set Shared (3 Sets) Buy Out, 1600M Row Shared *Deadlift must contact floor at same...

A. Gymnastic Goat Work! (12MIN) Dedicated time for mechanics and controlled movement patterns. Any of the below listed: -Bar/Ring Muscle Ups -Pull-Up Variation -HSPU/Walk/Hold B. Complete as many rounds as possible in 7 minutes: 6 Reps of Chosen...

A. Every Minute, on the minute, for 12 minutes: 1-6 Minutes - 2 Hang Power Snatch + 1 Overhead Squat 6-12 Minutes - 1 Hang Power Snatch + 2 Hang Squat Snatch * Start...