WOD Blog

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23 Dec

Posted at 20:00h in WOD

Follow our class schedule to see an updated class schedule during the Holidays! Warm up: 2 min stations with a partner -sled push /sled rope pull -MB situp toss -single/double unders -row -lat foam roll (this...

22 Dec

Posted at 20:00h in WOD

Follow our class schedule to see an updated class schedule during the Holidays! Congratulations to Coach Ty (aka "The General") and Tovah on their brand new baby girl, Raya! We...

21 Dec

Posted at 22:43h in WOD

Test 1 RM bench Press WOD: 3rds 50 cal row 150 DU 50 Walking lunges [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/22"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...

20 Dec

Posted at 21:22h in WOD

Benchmark test: Max Strict Pull-ups. Then do, 3x3 weighted strict pull-ups Lv1-2: Find max chin over bar hold. then do 3x3 negatives Benchmark: De Haro Hustle [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/21"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...

19 Dec

Posted at 20:00h in WOD

Strength: 3 min Weighted Plank accumulated for time Lv1: BW Lv2: 25/15 Lv3: 45/25 (Have a partner help you) WOD: "Four-tay" Groups of 4 -2 ppl work at a time, share work any way desired 16 min AMRAP 40...

18 Dec

Posted at 20:00h in WOD

Strength: Wendler Wk4 Deload week Pause Front Squats with straight arms out (% based on 90% of 1RM) 5x3 @ 60-70% (no max reps) *3 sec pause at bottom WOD: "Tabata Wise" 20on/10 off 8 rounds 20 sec:...

17 Dec

Posted at 20:00h in WOD

Strength: 10 min to find 1rm Clean and Jerk (as many attempts as desired) WOD: “Clean and Jerk Cindies” 1-10 Clean and Jerk 1 round of “cindy” between sets (10 total...

16 Dec

Posted at 20:00h in WOD

Wendler Wk4 Deload week: Good Mornings 4x7 at moderate weight (no max reps) WOD: 3 rds: (all done with a single dumbbell) 16 DB Snatch 100 m farmer carry 100 m farmer carry 16 DB thrusters 100...

15 Dec

Posted at 20:43h in WOD

Reminder: No competitor class today. Come join the regular 5,6 or 7pm class! Wendler Wk4 Deload week: Zercher Squat (% based on 90% of 1RM back squat) 4x5 @ 50-60% (no max reps) WOD...

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