14 Dec WOD-Sunday, Dec. 15
Skill Work: Muscle Up (bar and ring) Suggested progressions: Knees to feet Belly to bar pull-ups Banded transitions Ring kips WOD: 6 Rounds for reps: 4 min AMRAP, then 1 min rest: 1 MU (bar or ring,...
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13 Dec WOD-Saturday, Dec. 14
Partner Offense/Defense A) 4 rounds: D: 200 m Run O: SDHP @ 75/55# Rest 5 min B) 4 rounds D: 250 m Row O: Thrusters @ 75/55# **(Each partner does the offense & defense 4X)** Finisher: 100 Partner MB tosses...
12 Dec WOD-Friday, Dec. 13
Skill: Burgerner Warmup STR: Barbell Complex: 10 Rounds, every 2 min complete the following unbroken: 1 Hang Power Clean 1 Hang Squat Clean 1 Push Jerk 1 Split Jerk Add 5# WOD: 3 RFT* (4 Min Cap): Sled...
11 Dec WOD-Thursday, Dec. 12
STR: 7-7-7-7 Romanian DL WOD: Row 1000m, then complete: 50-40-30-20-10 Double Unders KBS @ 55/35# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/12"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this...
10 Dec WOD-Wednesday, Dec. 11
STR: 5-5-5-5-5 Weighted Ring Dips Finish with max reps unweighted (Beginners do negative ring dips 5x5) WOD: 6 min AMRAP: 8 Ring Dips 10 Bent Over Rows @ 95/65# 2 min rest 6 min AMRAP: 6 Push Ups 8 Ring...
09 Dec WOD-Tuesday, Dec. 10
STR: 5x3 OHS @ 80-75% of 1RM (work up to weight), same weight for 5 sets WOD: 10 rds: 1 min to complete: 7 OHS @ 65/45# (Beginners off rack, Advanced from floor) 7 Seated...
08 Dec WOD-Monday, Dec. 9
2013 HOLIDAY ATHLETE'S CUP RESULTS: FEMALE RX: First Place: Shuang You Second Place: Michelle Bancroft Third Place Tie: Tovah Rednlich and Kirsten Pfenning MALE RX: First Place: Xian Choy Second Place: Juan Arciniegas Third Place: Yoav Ben-Haim FEMALE SCALED: First...
07 Dec WOD-Sunday, Dec. 8
STR: Max rope climb 1 attempt WOD: 9 min AMRAP: 2 Rope Climbs 10 Box Jumps @ 30/24" 10 Sit Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/08"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
06 Dec Saturday, Dec. 7-Athlete’s Holiday Cup
WHAT'S THE HOLIDAY ATHLETE'S CUP?...
05 Dec WOD-Friday, Dec. 6
STR: 3-3-3-3-3-AMRAP, Floor Press WOD: 12 min AMRAP 20 Russian Twist @ 20/14# 10 Overhead lunges @ 20/14# 10 Medicine Ball Cleans @ 20/14# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/06"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...