22 Mar WOD- Sunday, March 23
Strength: 3 Clean pulls + 2 Clean from the knee + 1 Clean from the hip 7 x (3+2+1) Work up to heaviest set possible. WOD: For time (15 min cap) 100 KB Clean...
WOD Blog
All in.
21 Mar WOD- Saturday, March 22- CF Open 14.4
Class is 9:30am-11:30am, 1st heat will roll out around 10am. When you come in, sign up for a heat, check in and start the warm up. $5 drop-in for non-members. Not registered...
20 Mar WOD- Friday, March 21
Strength: 20 min to complete the following Snatch Complex Snatch Push Press + Heaving Snatch Balance + Squat Snatch 7 x 1 WOD: For time 21-15-9 Power Snatches @ 115/75# Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/21"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
19 Mar WOD- Thursday, March 20 & 14.4 Open Announcement
The fourth CrossFit Games Open Workout is Announced today at 5pm! We will be having regular WODs for all morning and noon class, but night class is different: 5-6pm 14.4 Open Announcment...
18 Mar WOD- Wednesday, March 19
Strength: Push Press Warm up to 65 - 70% of your Push Press 1 RM, then at that weight complete 5 Reps every 2 minutes for 10 minutes. WOD: 3 rounds for...
17 Mar WOD- Tuesday, March 18
Skill: Sprint Intervals 4 x 400m, rest 1 min in between Score will be total time it takes to complete all 4 sets including rest. WOD: 12 min AMRAP 20 Hollow Rocks 15 Hang Power...
16 Mar WOD- Monday, March 17
Happy St. Patrick's Day! (no we will not be chugging pints and doing burpees today… you're welcome) Skill: Handstands Beginner: 1. Tripod to headstand 2. find max time handstand against wall Advanced: 1. find...
15 Mar WOD- Sunday, March 16
Skill: Skin the Cats 5x5 Progression Part 1 Progression Part 2 WOD: for time 21-18-15-12-9-6-3 Push Ups MB sit ups 20/14 Wall Balls 20/14 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/16"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
14 Mar WOD- Saturday, March 14- Open 14.3
Class is 9:30am-11:30am, 1st heat will roll out around 10am. When you come in, sign up for a heat, check in and start the warm up. $5 drop-in for non-members. Not registered...
13 Mar WOD- Friday, March 14
Strength: Ring Dip Find your 1 RM weighted Ring Dip, then 1 attempt to find your max unweighted Ring Dip. WOD: 10 minute AMRAP 15 KB swings @ 53/35# 12 Box Jump Overs...