19 Mar WOD- Thursday, March 20 & 14.4 Open Announcement
The fourth CrossFit Games Open Workout is Announced today at 5pm! We will be having regular WODs for all morning and noon class, but night class is different: 5-6pm 14.4 Open Announcment...
WOD Blog
All in.
18 Mar WOD- Wednesday, March 19
Strength: Push Press Warm up to 65 - 70% of your Push Press 1 RM, then at that weight complete 5 Reps every 2 minutes for 10 minutes. WOD: 3 rounds for...
17 Mar WOD- Tuesday, March 18
Skill: Sprint Intervals 4 x 400m, rest 1 min in between Score will be total time it takes to complete all 4 sets including rest. WOD: 12 min AMRAP 20 Hollow Rocks 15 Hang Power...
16 Mar WOD- Monday, March 17
Happy St. Patrick's Day! (no we will not be chugging pints and doing burpees today… you're welcome) Skill: Handstands Beginner: 1. Tripod to headstand 2. find max time handstand against wall Advanced: 1. find...
15 Mar WOD- Sunday, March 16
Skill: Skin the Cats 5x5 Progression Part 1 Progression Part 2 WOD: for time 21-18-15-12-9-6-3 Push Ups MB sit ups 20/14 Wall Balls 20/14 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/16"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
14 Mar WOD- Saturday, March 14- Open 14.3
Class is 9:30am-11:30am, 1st heat will roll out around 10am. When you come in, sign up for a heat, check in and start the warm up. $5 drop-in for non-members. Not registered...
13 Mar WOD- Friday, March 14
Strength: Ring Dip Find your 1 RM weighted Ring Dip, then 1 attempt to find your max unweighted Ring Dip. WOD: 10 minute AMRAP 15 KB swings @ 53/35# 12 Box Jump Overs...
12 Mar WOD- Thursday, March 13 & 14.3 Open Announcement
The first CrossFit Games Open Workout is Announced today at 5pm! We will be having regular WODs for all morning and noon class, but night class is different: 5-6pm 14.1 Open Announcment...
11 Mar WOD- Wednesday, March 12
Strength/Skill: Split Jerk Spend 10 - 15 minutes working on feet position using the “Jerk Tic Tac Toe Box” Then perform a 3x3 at 60-65% of your 1 RM WOD:...
10 Mar WOD- Tuesday, March 11
Strength: Sumo DL 25 min x 12 x 8 x 6 x 4 x 4 x 4 -add weight each set. WOD: “Dummy Grip” 3 Rounds: 30 DB Deadlift 10 Renegade Rows 200m Farmer...