09 Dec WOD-Tuesday, Dec. 10
STR: 5x3 OHS @ 80-75% of 1RM (work up to weight), same weight for 5 sets WOD: 10 rds: 1 min to complete: 7 OHS @ 65/45# (Beginners off rack, Advanced from floor) 7 Seated...
WOD Blog
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08 Dec WOD-Monday, Dec. 9
2013 HOLIDAY ATHLETE'S CUP RESULTS: FEMALE RX: First Place: Shuang You Second Place: Michelle Bancroft Third Place Tie: Tovah Rednlich and Kirsten Pfenning MALE RX: First Place: Xian Choy Second Place: Juan Arciniegas Third Place: Yoav Ben-Haim FEMALE SCALED: First...
07 Dec WOD-Sunday, Dec. 8
STR: Max rope climb 1 attempt WOD: 9 min AMRAP: 2 Rope Climbs 10 Box Jumps @ 30/24" 10 Sit Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/08"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
06 Dec Saturday, Dec. 7-Athlete’s Holiday Cup
WHAT'S THE HOLIDAY ATHLETE'S CUP?...
05 Dec WOD-Friday, Dec. 6
STR: 3-3-3-3-3-AMRAP, Floor Press WOD: 12 min AMRAP 20 Russian Twist @ 20/14# 10 Overhead lunges @ 20/14# 10 Medicine Ball Cleans @ 20/14# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/06"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...
04 Dec WOD-Thursday, Dec. 5
STR: Max distance plate carry @ 35/25# (each hand-70/50# total) ***Kettlebells are not to be used for this part. Plates (one in each hand) must be held in the athletes hand....
03 Dec WOD-Wednesday, Dec. 4
"CrossFit Total" Find your 1 Rep Max for the following movements: Back Squat Strict Press Deadlift Article on the CrossFit Total [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/04"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
02 Dec WOD-Tuesday, Dec. 3
Skill: L-Sit Hold for best average, 3 attempts WOD 1: 3 Rounds for time: 500m Row 10 burpees WOD 2: Death by Pull ups If you have tape for your hands, bring it for this WOD and Check...
01 Dec WOD-Monday, Dec. 2
STR: Snatch Complex Work up to your heaviest set possible (15-20 min time cap) 3 Power Snatch + 3 Snatch Push Press + 3 OHS Athletes will perform 3 power snatches,...
30 Nov WOD-Sunday, Dec. 1
Skill Sprint Intervals 4 X 400m Run 2 min to complete each 400m run. 4 X 200m Run 1 min to complete each 200m run. WOD 5 Rounds for time: 10 Ring Rows 10 Single Arm OHS @...