WOD Blog

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23 Jan

Posted at 19:30h in WOD

Strength: Back Squat Every 2 min complete 2 reps @ 85-90% 1RM - 5 sets WOD: 4 rds Offense/Defense Defense: 250 m row Offense: Back Squats for reps @ 60% 1RM *off the rack...

22 Jan

Posted at 20:54h in WOD

Strength: Weighted Push-Ups 7-7-7-7-7 WOD: For Time (12 min Cap) 80 Single arm KB Snatches (53/35) 5 Burpee EMOM interruption *Scale with 3 Burpees Finisher: L-sit in the rings Max hold, 30 sec rest -3x Post...

21 Jan

Posted at 19:30h in WOD

Strength: Single Leg DL 10-10-10-10 (each leg) w/ DB/KB WOD:4 rounds 1 min stations a) C2B Pull-Ups b) KB SDHP @ 53/35 c) Lateral Ball Slams @ 20/14 d) DUs 1 min rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/22"]WOD LOGGING[/standout-css3-button] Don't have a...

20 Jan

Posted at 19:30h in WOD

Warm-up: mobilize shoulders, hips and ankles Strength: OHS 15 min to complete 5 x 5 @ 75-70% 1RM WOD: For Time 100 m Run 36 OH Barbell Alternating Lunges @ 95/65 200 m Run 24 OH...

19 Jan

Posted at 19:53h in WOD

Dr. Martin Luther King Jr. Day! WOD: "King Kong" 3 rds 1 Deadlift @ 455# 2 Muscle Ups 3 Squat Cleans @ 250# 4 HSPU Modified "King Kong" 3 rds 1 DL @ 85% 1RM 2 MU (sub 4 strict...

18 Jan

Posted at 19:30h in WOD

Skill: Skin the Cats 5-5-5-5-5 WOD: 5 rounds for time and reps Max Unbroken Reps Toes to Bar 3 Bear Crawls (1 = once around the rig) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/19"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...

17 Jan

Posted at 20:30h in WOD

Strength: Snatch 10 minutes to warm up to 90% of your 1 RM, then complete a 5x1 at that weight. Rest as little as possible in between each set. WOD:...

16 Jan

Posted at 20:00h in WOD

Strength: Split Jerks 6 x 1 Record weight used for each set and work up to the heaviest weight possible. WOD: 5 res for time 10 Push/Split Jerks @ 145/105 10 Jumping Air...

15 Jan

Posted at 20:00h in WOD

Strength: Bulgarian Split Squats 4 x 10 Work up to a heavy set of 10 reps WOD: For Time 1000m Row 1 Rope Climb 750m Row 2 Rope Climbs 500m Row 3 Rope Climbs 250m Row 4 Rope...

14 Jan

Posted at 20:00h in WOD

STR: Clean Complex 1 Clean Pull + 1 Clean High Pull + 1 Power Clean 20 Mins to work up to a heavy set. WOD: 10 min AMRAP 5 Burpees 4 KB Swings @ 70/53 3...

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