18 Mar WOD- Thursday, March 18
NO 5PM CLASS! Instead come watch CrossFit Open 15.4 Announcement with us! Have you signed up to get "dunked" yet? Test your body-composition with the gold standard test of hydrostatic weighing....
WOD Blog
All in.
17 Mar WOD- Wednesday Mar 18
Warm-up: “Bring Sally Up air squats” WOD: 100 DU 21 single arm KB Thursters 21 Pull-ups 100 DU 15 KB Thursters 15 Pull-ups 100 DU 9 KB Thursters 9 Pull-ups *Single arm Thrusters! Finisher: Accumulate 5 min plank hold on elbows ...
16 Mar WOD- Tuesday Mar 17
WOD: EMOM Must Share a Bar! With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and Snatch for as long as possible. Once you cannot...
15 Mar WOD- Monday, March 16
IT'S DUNK TIME! Fitness Wave NorCal will be outside our box this Sunday, March 22nd if you are doing the Beyond the Whiteboard Challenge or are interested in finding your...
14 Mar WOD- Sunday Mar 15
STRENGTH: Find a 3 rep max Shoulder to Overhead (S20) WOD: Every 2 min 2,4,6, restart at 2.. for 4 sets (16 min) Shoulder to Overhead Overhead Barbell Lunges *add weight after each 6-rep set* Men’s...
13 Mar WOD- Saturday, March 14. Open 15.3
Saturday Schedule (every Saturday for the next 3 weeks) Come in anytime between 9:30am-11:30am to WOD. Sign up for a heat on the whiteboard when you arrive ONLY if you are...
12 Mar WOD- Friday, March 13
IT'S DUNK TIME! Fitness Wave NorCal will be outside our box this Saturday March 14, and Sunday March 22nd if you are doing the Beyond the Whiteboard Challenge or are...
11 Mar WOD- Thursday, March 12
NO 5PM CLASS! Instead come watch CrossFit Open 15.2 Announcement with us! 6am, 7am, 8am & 12pm class WOD: 8 Rds: (16 min) Every 90 sec with 30 sec rest 3 Snatches @ 65%...
10 Mar WOD- Wednesday Mar 11
IT'S DUNK TIME! Fitness Wave NorCal will be outside our box this Saturday if you are doing the Beyond the Whiteboard Challenge or are interested in finding your body composition....
09 Mar WOD- Tuesday Mar 10
Strength: Bent Over Rows 4x10 (barbell) WOD: for time 400 m run buy-in 5rds 10 Push-ups 15 Sit-ups 20 Air Squats 400 m run cash out [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/10"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...