21 Apr WOD- Tuesday, April 22
Strength: Front Squat 4-3-2-1-2-3-4 *Goal is to try and keep adding weight with each set WOD: 10 min AMRAP 7 Front Squats @ 155/105 100m Run 7 Box Jump @ 30/24 Finisher: 3, 1 minute plank holds, rest...
WOD Blog
All in.
20 Apr WOD- Monday, April 21
Strength: Strict Weighted Pull Ups 3-3-3-3-3 Weighted Push Ups 3-3-3-3-3 WOD: 3 Rounds for time 35 Sit Ups 25 Hand Release Push Up WOD Prep with Yasmen- How to prepare your body before the WOD 1. Psoas Smash and...
19 Apr WOD- Sunday, April 20
Skill: Double Under Technique 3 min Max Double Unders WOD: 16 min AMRAP 4 Bar Muscle Ups* 8 Power Cleans (135/95/55-65% 1 RM) 24 Double unders *sub for 6 burpee C2B pull-up/8 burpee pull-ups ...
18 Apr WOD- Saturday, April 19
Partner WOD: 5 rounds Run 200 m 10 burpee box jumps 10 SDHP 75/55/40-50% 1RM 10 Thrusters 75/55/40-50% 1RM rest *One partner does an entire round as the other partner rests WOD Prep with Yasmen- How...
17 Apr WOD- Friday, April 18
Paleo Challenge Hydrostatic Weigh-in is today! Make sure to reserve a spot to test your body composition. Anyone not part of the paleo challenge is welcome to do this. The...
16 Apr WOD- Thursday, April 17
Paleo Challenge Ends Saturday! Sign up for a dunk time if you haven't already. There are still spots available. Strength: Bench Press Warm up sets: x 12 x 8 x...
15 Apr WOD- Wednesday, April 16
8 min to work up to 70% of 1RM Squat Clean Strength: 10 min EMOM Odd min: 5-10 Strict Pull Ups Even Min: 1 Squat Clean @ 70% 1 RM Squat Clean +...
14 Apr WOD- Tuesday, April 15
Strength: Single Leg DL 4x8 each leg (Barbell or KB) WOD: for time 21-15-9 Deadlift @225/155/70% 1RM Lateral Bar Hop Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/15"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...
13 Apr WOD- Monday, April 14
Strength: Turkish Get Up Find 1 rep max TGU w/ Barbell WOD: 4 rounds for max TGU 2:30 min interval 200m Run TGU for reps @ 35/25 (DB/KB) 30 sec rest Finisher: 50 Hollow Rocks WOD Prep with...
12 Apr WOD- Sunday, April 13
Paleo Challengers! Next Friday is the final dunk. Schedule your dunk here. Partner WOD 1 12 min AMRAP: 50 Double Unders 40 Box Jump Overs @ 24/20" 30 Wall Balls @ 20/14 7 Min Rest Partner WOD...