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02 Feb

Posted at 20:00h in WOD

2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Skill: Spend 20 min working on A, B or both: A) Kipping/Butterfly Pull-Up technique B) Kipping/Strict HSPU Note: There is a significant amount...

01 Feb

Posted at 19:30h in WOD

Strength: Push Press Warm up to 75-80% of 1RM then perform 5 reps every 2 min for 10 min WOD: For time 2 min plank hold (on elbows) 60 Grasshoppers 50 Goblet Squats @ 35/25# 40...

31 Jan

Posted at 19:30h in WOD

Skill: Sprints Run 800m 3x for best average Rest 2 min in between each run *Score will be the average time of all three runs. WOD: Tabata Box Toe Tappers Push ups Jumping Lunges *No rest in...

30 Jan

Posted at 19:30h in WOD

Strength: Barbell Clean Complex 20 min to work up to a heavy set Advanced = Clean Deadlift + Hang Power Clean + Front Squat + Squat Clean Beginner = Clean Deadlift + Hang...

29 Jan

Posted at 19:30h in WOD

Skill: Max Distance Broad Jump. 3 attempts WOD: For time 21-15-9 Pull Ups 63-45-27 Double Unders Finish: External Rotator Cuff Exercies. 15-20 reps, 3 sets each [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/30"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...

28 Jan

Posted at 20:53h in WOD

WOD: 2012 Crossfit Games Open WOD 12.3 18 min AMRAP: 15 Box Jumps (24/20) 12 Push Press @ 115/75 9 Toes to Bar [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/29"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...

27 Jan

Posted at 19:31h in WOD

Strength: Deficit Deadlifts 6x3 Warm up to a weight that feels heavy (about 75% 1RM), then use that weight for all working sets. WOD: 10 min AMRAP 250 m Row 30 Kettlebell Swings (53/35) [standout-css3-button...

26 Jan

Posted at 20:30h in WOD

Strength: Thrusters 3-3-3-3-3 Take weight from the racks. Increase weight through all sets. WOD: 3 rounds for time 25 Sit ups 20 Thrusters (95/65) 15 Bent over row (95/65) 10 Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/27"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...

25 Jan

Posted at 19:30h in WOD

Skill: Bar muscle up progressions Sternum to bar pull-ups Hips to bar pull-ups Unbroken bar muscle ups WOD: 6 Rounds for time Run 200 m 6 Bar Muscle Ups 15 V-ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...

25 Jan

Posted at 13:25h in WOD

STR/Skill: Partner work, share a bar Increase weight each set, 7 sets of 1 snatch high pull + 1 hang power snatch + 1 power snatch WOD: 10 min cap With Partner, Move 10,000lbs...

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