12 Apr WOD- Monday, April 13
STRENGTH: Wendler Week 2 Back Squat % based on 90% of 1 RM 75% x3 85% x5 95% xMR Learn more about the Wendler 5-3-1 here. WOD: 10 min AMRAP 10 Toes to bar 10 Overhead Barbell Lunges Lv1:...
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11 Apr WOD- Sunday, April 12
Benchmark WOD: “Fight Gone Bad” 1 min stations Wall Balls (20/14) SDHP 45/35# Box jumps 24/20 Push Press 45/35# Row (cal) REST [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/12"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
10 Apr WOD- Saturday, April 11
STRENGTH: Wendler Week 2 Deadlift % based on 90% of 1 RM 70% x3 80% x3 90% xMR Learn more about the Wendler 5-3-1 here. WOD: 5 rds Partner Offense /Defense D:200 m run O: Man Makers for...
09 Apr WOD-Friday Apr 10
STRENGTH: 15 min to find a 3 rep max Front Squat from Floor (Yes, a squat clean counts as one rep. No, not required to squat clean the first rep) WOD: 8...
08 Apr WOD- Thursday, April 9
STRENGTH: Wendler Bench Press % based on 90% of 1 RM 70% x3 80% x3 90% xMR Learn more about the Wendler program here. WOD: 3 min AMRAP/ 1 min Rest- 4 cycles 6 Ring...
07 Apr WOD- Wednesday Apr 8
STRENGTH: 10 min EMOM Hang Pwr Snatch + SN Balance WOD: 12 min AMRAP 12 Pwr Snatch 8 OHS 12 Pwr Clean 8 Push Press Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/8"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
06 Apr WOD- Tuesday Apr 7
STRENGTH: Back Squat % based on 90% of 1 RM 70% x3 80% x3 90% xMR Accessory WOD: 4 rds for quality, not time 5 seated box jumps for height and speed 10 RKBS @heavy 30 sec HS hold Finish: Tabata...
05 Apr WOD-Monday Apr 6
HERO WOD: "Holden" 10 Rds For Time: 5 Thrusters 10 Pull Ups 100m Sprint 1 min Rest Lv1: 65/45 Lv2: 95/65 Lv3: 125/85 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/6"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
05 Apr WOD- Sunday, April 5
Happy Easter! Regular Class Schedule Today 9:30 and 10:30 Class Easter WOD: 4rds, each for time: 500m Row 40 KBS (35/25) 30 Hang Power Cleans (75/45) 20 Push Ups rest 3 min [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Apr/5"]WOD LOGGING[/standout-css3-button] Don't have...
03 Apr WOD- Saturday, April 4
Today at 2pm at World Gym is the Zumba Fundraiser for Parkinson's! If you like to dance, or want to learn some moves, this will be the most fun, sweaty...