Skill: Kipping HSPU Practice Beginner: a) Headstands against wall b) Kick to handstand on wall, lower down to headstand on yoga block, kip up Intermediate: Kipping HSPU without block/abmat Advanced: kipping deficit HSPU...
Strength: Overhead Squat x5x4x3x2x2x1x1x1 Work up to a heavy single, then repeat that weight 2-3 more sets. 10 min EMOM Ladder: 2 Squat Snatch -Start at 60% 1 RM and add 5 lbs...
Strength: Push Jerks 10 min to find a 1 RM. Then drop down to 85% and perform max reps. WOD: 5 rounds 3 min AMRAP, 1 min rest. 4 S2O @ 105/75...
Strength: Good Mornings x7 x7 x7 x7 *increase weight each set if necessary. WOD: for time Run 800m 8 DL @ 205/155 or 50-60% of 1RM (should be able to do 10...
WOD: CrossFit Games 2013 WOD #2 Row 21,097 m for time. [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/01"]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...
Strength: Bench Press (18 min) Warm up sets: x12 x8 x6 Working sets: 4 x 3. Maintain the same weight for all 5 sets. WOD 1: 8 rounds 30 sec Row for...
Strength: Snatch 4x2 WOD: “Air Force” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Weight for all movements, 95 for men and 65 for women. There...
The final CrossFit Games 2014 Open WOD is here! This is going to be a long one. Come get warmed up early so we can start rolling out heats at...
Reebok CrossFit Shoot Day 3 Rain or shine, all Regular Group Classes will be held outside Friday 3/28. Meet at the box as usual, stash your bike and stuff as usual and...
6am, 7am, 8am and 12pm class only! Class will be at the box as usual today. We are closed 5pm, 6pm, and 7pm, and 7pm elements for a CrossFit Holiday! Come...