WOD Blog

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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...

05 Apr

Posted at 20:00h in WOD

Lifting: EMOM 8 1 Hang Squat Clean + 1 push jerk Benchmark Test 1 rep max Deadlift WOD: Part A: 50ft Sled push 3 min Partner tag team for max reps Part B: 3 min Plank hold Log your...

04 Apr

Posted at 20:35h in WOD

Big Shout to Lauren Ognibene for already hitting her huge 2016 goal of a 300 lbs Back Squat! You rock Lauren! That hard work is paying off! Warm-up Handstand Walks/ Wall...

03 Apr

Posted at 20:41h in WOD

Strength A EMOM 8 2 Hang Snatch (squat)- for quality. Build in weight Strength B 20 min to Find 1 rep max Back Squat WOD: 5 rounds 5 Power Snatch 5 Burpees Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Log your WOD...

02 Apr

Posted at 20:00h in WOD

Benchmark WOD: “Mary” 5 HSPU 10 Alternating Pistols 15 Pull-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr03/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...

02 Apr

Posted at 20:00h in WOD

Benchmark WOD: “Mary” 5 HSPU 10 Alternating Pistols 15 Pull-ups Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr03/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free...

01 Apr

Posted at 20:00h in WOD

Saturdays are back to normal! Regular class schedule! 9am Lite N Tite: 9:30 and 10:30 Regular CrossFit Partner Warm-up: 200 m run Junk yard dog part 1 200 m run Junk yard dog part 2 Strength: Sumo DL...

31 Mar

Posted at 23:00h in WOD

Skill: Tall Split Jerk Drills Strength: EMOM 8 1 Push Jerk + 1 Split Jerk WOD: 5 rds for time: 15 Box Jumps 24/20" 25 Cal Row Finisher: Tabata hollow rock Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Apr01/"]WOD LOGGING[/standout-css3-button] Don't...

30 Mar

Posted at 22:11h in WOD

WOD: For Time 1 round: 30 Hang Power Clean 15 Ring Dips 3 Rope Climbs/ 6 rope walks then, 2rds: 20 HPC 10 Ring Dips 2 Rope Climbs/ 4 rope walks then, 3 rds: 10 HPC 5 Ring Dips 1 Rope Climb/ 2...

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