29 Jul WOD- Saturday, July 30
Skill: Rope Climb Technique review Strength: Alternating 10 min EMOM -1 Rope Climb (BRING SOCKS) -20 sec hanging hollow hold from pull-up bar Lv1- 15-20 sec hang on rope or towel Lv2- with feet Lv3- Legless WOD: 3...
WOD Blog
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28 Jul WOD- Friday, July 29
Strength A: 6 min EMOM 1 Snatch Balance + 1 OHS Strength B: 5x5 Deadlift WOD: Alternating Tabata (8 min) OHS T2B Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July29/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
27 Jul WOD- Thursday, July 28
Skill: Tall Jerk Drills Strength: 8 min to work up to a heavy 1 rep Jerk (~85-90%) then, Every 2 min for 10 min (5 sets) 1 Jerk (from floor) 3-5 Strict Pull-ups- AHAP WOD: 4 rds for...
26 Jul WOD- Wednesday, July 27
Strength A: Every 90 sec for 5 sets Hang Snatch 3 Strength B: Back Squat Every 3 min 3 attempts to find a heavy 10 rep set (take 10 min to warm up to a working set...
25 Jul WOD- Tuesday, July 26
Skill: Kipping Pull-ups/ Chest-to-bar technique Hero WOD: “Bulger” 10 rounds for time: 150 m run 7 C2B Pull-ups 7 Front Squats 135/95 7 HSPU *35 min Cap Lv1: Jumping C2B, 75/45, box Lv2: Pull-ups, 105/70, Bar Lv3: 135/95 6pm Lite N...
24 Jul WOD- Monday, July 25
Strength A: Every 90 sec for 5 sets 2 Cleans + 1 Jerk Strength B: 3 working sets of 6 Sumo Deadlifts WOD: 3rds 50 DUs 250 m row *7 min cap Log your WOD scores here:...
23 Jul WOD- Sunday, July 24
Strength: Every 90 sec for 7 sets 1 Push Press + 2 Push Jerks WOD: For time: 30-25-20-15-20-25-30 KBS 53/35 Wall Balls 20/14 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July24/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...
22 Jul WOD- Saturday, July 23
Strength A: Every 90 sec for 5 sets: 2 Snatches Strength B: Back Squat 6 min to find a heavy set of 8. Then perform 4 working sets of 8 reps every 2...
22 Jul WOD- Saturday, July 23
Strength A: Every 90 sec for 5 sets: 2 Snatches Strength B: Back Squat 6 min to find a heavy set of 8. Then perform 4 working sets of 8 reps every 2...
21 Jul WOD- Friday, July 22
Warm-up/ Mobility: Banded ankle anterior Skill: Pistol Progressions Strength/Skill: Alt EMOM-6rds 6 Pistols 3 Strict HSPU or deficit HSPU WOD: for time 10,8,6,4,2 Bar MU Thruster Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/July22/"]WOD LOGGING[/standout-css3-button] Don't have a...