27 Dec WOD- Sunday, Dec 28th
Skill: Rope Climb Technique practice (with and w/o legs) Lv3: 3 legless rope climbs for time -too easy? then try 3 L-sit rope climbs for time WOD: 15 Min AMRAP 2 Rope Climbs 20 Wall Balls 200...
WOD Blog
All in.
26 Dec WOD- Saturday, Dec 27
Regular Class schedule today! 9:30am, 10:30am, 11:30am intro and 11:30-1pm open gym Mobilize: ankles and lats Strength/Skill: 30 sec for max reps OHS 1 min rest 8 rounds Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 (From Floor) WOD:...
25 Dec WOD- Friday, Dec 26
Class at 12pm, 5pm and class only! Strength: Bent over barbell rows 4x10 *at same weight WOD: "Cardio for time" 800 m row 800 m run 400 m row 400 m run 200 m row 200 m run 100 m...
24 Dec WOD- Thursday, Dec 25th Christmas Day
ONE CLASS TODAY AT 11 AM! Merry Christmas! WOD: “12 days of Christmas” For time: 1 Clean & Jerks (12 total) 2 Deadlifts (22 total) 3 Burpees (30 total) 4 Pull-ups (36 total) 5 Wall Balls,...
23 Dec WOD- Wednesday, Dec 24
Follow our class schedule to see an updated class schedule during the Holidays! Warm up: 2 min stations with a partner -sled push /sled rope pull -MB situp toss -single/double unders -row -lat foam roll (this...
22 Dec WOD- Tuesday, Dec 23
Follow our class schedule to see an updated class schedule during the Holidays! Congratulations to Coach Ty (aka "The General") and Tovah on their brand new baby girl, Raya! We...
21 Dec WOD- Monday, Dec 22
Test 1 RM bench Press WOD: 3rds 50 cal row 150 DU 50 Walking lunges [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/22"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...
20 Dec WOD- Sunday, Dec 21
Benchmark test: Max Strict Pull-ups. Then do, 3x3 weighted strict pull-ups Lv1-2: Find max chin over bar hold. then do 3x3 negatives Benchmark: De Haro Hustle [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/21"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
19 Dec WOD- Saturday, Dec 20
Strength: 3 min Weighted Plank accumulated for time Lv1: BW Lv2: 25/15 Lv3: 45/25 (Have a partner help you) WOD: "Four-tay" Groups of 4 -2 ppl work at a time, share work any way desired 16 min AMRAP 40...
18 Dec WOD- Friday, Dec 19th
Strength: Wendler Wk4 Deload week Pause Front Squats with straight arms out (% based on 90% of 1RM) 5x3 @ 60-70% (no max reps) *3 sec pause at bottom WOD: "Tabata Wise" 20on/10 off 8 rounds 20 sec:...