Benchmark WOD: “Filthy Fifty” 50 reps of each: Box Jumps 24/20 Jumping pull-ups KBS 53/35 Walking Lunges K2E Push Press 45/35 Back extensions (Good mornings 45/35) Wall Balls 20/14 Burpees DU (150 singles) Modified: "Dirty 30" 30 reps of...
SKILL: HSPU Technique Progressions 1: tripod 2: tripod kick to push-up 3: tripod kick up higher to push-up 4: kipping on wall advanced: practice kipping facing the wall. See Carl Paoli’s kipping HSPU progressions on youtube:...
WOD: “Super Cindy” 20 min AMRAP 5 C2B pull-ups 10 Clapping Push-ups 15 Jumping Squats Lv1: 5 Banded/ jumping pullups 10 mod push-ups 15 air squats Lv2: "Cindy" 5 pull-ups 10 push-ups 15 air squats Beyond the...
New Class "Lite N'Tite" starts this week! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. STRENGTH: Wendler Wk 3 Deadlift % based on 90% of 1 RM 75% x3 85% x5 95% xMR add 10#...
New Class "Lite N'Tite" starts this week! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. STRENGTH: Alt EMOM 6mins Odd: 5 front squats from floor @ heaviest Even: 1-3 bar...
New Class "Lite N'Tite" starts this week! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. STRENGTH: Wendler Wk 3 Bench Press % based on 90% of 1 RM 75% x3 85% x5 95% xMR add...
New Class "Lite N'Tite" starts this week! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. STRENGTH: 10min EMOM 1 Power Snatch + 1 Snatch *add 5-10# each...
New Class "Lite N'Tite" starts today! Mon, Wed, Fri at 6:30am. All the CrossFit without the barbells. Strength: Wendler Wk 3, cycle 2 Back Squat % based on 90% of 1 RM 75%...
Happy Mother's Day! Regular class schedule today (9:30 am and 10: 30 am class)! Benchmark WOD: "Diane" 21-15-9 Deadlifts 225/185 HSPU [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/May10"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...
Athlete Check-in at 9 am. Go time 10 am-12pm. Prizes and awards around 12:30. No 9:30am, 10:30am, Open Gym, Or Barbell Club today! Get your Costumes ready and lets have...