WOD Blog

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20 Jan

Posted at 19:30h in WOD

Warm-up: mobilize shoulders, hips and ankles Strength: OHS 15 min to complete 5 x 5 @ 75-70% 1RM WOD: For Time 100 m Run 36 OH Barbell Alternating Lunges @ 95/65 200 m Run 24 OH...

19 Jan

Posted at 19:53h in WOD

Dr. Martin Luther King Jr. Day! WOD: "King Kong" 3 rds 1 Deadlift @ 455# 2 Muscle Ups 3 Squat Cleans @ 250# 4 HSPU Modified "King Kong" 3 rds 1 DL @ 85% 1RM 2 MU (sub 4 strict...

18 Jan

Posted at 19:30h in WOD

Skill: Skin the Cats 5-5-5-5-5 WOD: 5 rounds for time and reps Max Unbroken Reps Toes to Bar 3 Bear Crawls (1 = once around the rig) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/19"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...

17 Jan

Posted at 20:30h in WOD

Strength: Snatch 10 minutes to warm up to 90% of your 1 RM, then complete a 5x1 at that weight. Rest as little as possible in between each set. WOD:...

16 Jan

Posted at 20:00h in WOD

Strength: Split Jerks 6 x 1 Record weight used for each set and work up to the heaviest weight possible. WOD: 5 res for time 10 Push/Split Jerks @ 145/105 10 Jumping Air...

15 Jan

Posted at 20:00h in WOD

Strength: Bulgarian Split Squats 4 x 10 Work up to a heavy set of 10 reps WOD: For Time 1000m Row 1 Rope Climb 750m Row 2 Rope Climbs 500m Row 3 Rope Climbs 250m Row 4 Rope...

14 Jan

Posted at 20:00h in WOD

STR: Clean Complex 1 Clean Pull + 1 Clean High Pull + 1 Power Clean 20 Mins to work up to a heavy set. WOD: 10 min AMRAP 5 Burpees 4 KB Swings @ 70/53 3...

13 Jan

Posted at 20:20h in WOD

STR: Weighted Pull Ups 3-3-3-3-3-3 WOD: For Time 21-15-9 Floor Press @ BW/70% BW Strict Pull Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/14"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...

12 Jan

Posted at 20:00h in WOD

WOD: 2011 Crossfit Games Open WOD 11.2 15 Min AMRAP: 9 Deadlifts @ 155/100 12 Hand Release Push Ups 15 Box Jumpe @ 24/20 Finisher: Tabata Sit ups (anchored) Don't leave without completing: Partner Hamstring PNF Chest stretches Calf mash [standout-css3-button...

11 Jan

Posted at 20:00h in WOD

STR: Pause Back Squats Take 7 min to warm up to 75% 1 RM then, Perform 3 reps every 2 min for 12 min (6 sets) WOD: For Time 1- 10 MedBall Clean...

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