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15 Apr

Posted at 20:28h in WOD

9am Lite N Tite: Strength: 4 sets alternating: 8 Renegade Rows push up, row L arm, push-up, row R arm while in plank Lv1: 25/10 Lv2: 35/20 Lv3: 50/30 8 KBs/DBs Box step ups each...

14 Apr

Posted at 20:18h in WOD

Skill: Strict MU drills Strength: Every 90 for 5 rds 5 strict dips Lv1: 8-10 Strict pushups Lv2: Banded Dips/ or toes on ground Lv3: MU + 4 dips Lv4: strict MU + 4 dips WOD: 20 min AMRAP 30...

13 Apr

Posted at 20:00h in WOD

Skill: 5 rds 150 row Rest 1 min Strength B: Deadlift Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk 1 last week (Push Press, or Deadlift) you can...

12 Apr

Posted at 20:00h in WOD

Strength A: Every 90 for 8 rds High hang snatch + hang snatch + snatch 60-65% Strength B: Push Press Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk...

12 Apr

Posted at 01:05h in WOD

Strength: Back Squat Wendler wk1 65% x 5 75% x 5 85% x Max reps *If you missed a lift from Wk 1 last week (Push Press, or Deadlift) you can sub out BS for...

10 Apr

Posted at 20:00h in WOD

Find 1 rep max Snatch Find 1 rep max Clean and Jerk *Olympic Weightlifting Rules: 3 attempts- state starting weight, and cannot decrease in weight. *Full Lockout in the catch of the...

09 Apr

Posted at 20:00h in WOD

Strength: We are starting a Wendler 5-3-1 cycle. Read about it here Deadlift Wendler wk1 65% x5 75% x 5 85% x MR WOD: 12 min AMRAP 12 Toes 2 Bar 20ft HS Walk/4 wall walks 12 DB Snatch (50/30)...

08 Apr

Posted at 20:00h in WOD

*NO 10:30a Mobility Today- Join Carly Next Saturday @10a! Strength A: We are starting a Wendler 5-3-1 cycle. Read about it here Push press   Wendler wk1   65% x5   75% x 5   85% x MR Strength B: Every 2 min for...

07 Apr

Posted at 20:00h in WOD

Strength A: Every 90 for 6 sets Snatch + 2 OHS Strength B: We are starting a Wendler 5-3-1 cycle. Read about it here Back Squat Wendler wk1 65% x 5 75% x 5 85% x Max...

06 Apr

Posted at 20:00h in WOD

Dynamic Warm-up WOD 1: 3 rds- each for time 800 m run 3 min rest between sets WOD 2: Annie 50-40-30-20-10 Double Unders Sit-ups 8 min Cap Scaled: 150-120-90-60-30 Single Unders 50-40-30-20-10 Sit-up Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr07/"]WOD LOGGING[/standout-css3-button] Don't...

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