WOD Blog

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27 May

Posted at 20:00h in WOD

Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only 9:00 am Lite N Tite WOD 1: Med ball carry Partner relay 50m for max reps in 8 min (1 person stands at...

26 May

Posted at 20:00h in WOD

Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only Skill: Kipping HSPU Progression -tripod -tripod kick out to plank -tripod kick up and out to extended plank -tripod kick out to wall with...

25 May

Posted at 20:00h in WOD

Memorial Day, Monday, May 30 Schedule: 10 am and 11 am only May Challenge Test: 5 min to find max unbroken DU Benchmark: Deadlift 1 Rep max WOD: 6 min AMRAP 10 KBS 30 DU Lv1: 35/25 Lv2:...

24 May

Posted at 20:00h in WOD

Memorial Day Schedule: Monday, May 30. 10 am and 11 am class only! HERO WOD "BADGER" WOD: Run 1 mile Rest 2 min “Isabel” 30 Snatches Rest 2 min Row 2K Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 *if necessary have half...

23 May

Posted at 20:00h in WOD

Deadlift Max test has been moved to Thursday! Plan accordingly Skill: MU drills- 2 rounds 5 Swing hip to rings 5 Drop into bottom of ring dip with knees tucked (banded for beginners) 5 Banded...

22 May

Posted at 21:20h in WOD

Benchmark: Find 1 rep max Push Press Find 1 rep max Back Squat Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May23/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...

20 May

Posted at 20:00h in WOD

Skill: Pull-ups (15 min) Kipping and Butterfly Technique WOD: Regionals Event 3 104 Wall Balls 20/14 @ 10/10’ 52 pull ups (12 min time cap) Lv1: 74 WB 14/10 @ 9/9’ 42 pull-ups Lv2: 20/14 @ 9/9’ *run heats...

19 May

Posted at 20:13h in WOD

Strength: EMOM 5 3 Hang Cleans EMOM 5 2 Clean Pulls EMOM 5 1 Clean WOD: Run 200m every 2 min for 10 sets Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May20/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...

19 May

Posted at 20:13h in WOD

Strength: EMOM 5 3 Hang Cleans EMOM 5 2 Clean Pulls EMOM 5 1 Clean WOD: Run 200m every 2 min for 10 sets Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/May20/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...

18 May

Posted at 20:00h in WOD

Warm/Skill: 5 min: Double under for max unbroken reps 4 rds: 20 sec on/ 20 sec off- Handstand hold Lv3: Free standing Strength: Push Press wk3, c2 75% + 5# x 5 85% + 5#...

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