09 Apr WOD- Thursday, April 10
9 days left of the Paleo Challenge! Schedule your dunk here Strength: Snatch Complex 3 snatch pull + 2 snatch high pull + 1 power snatch 15 mins to work up to a...
WOD Blog
All in.
08 Apr WOD- Wednesday, April 9
Strength: Back Squat 5-5-5-5 warm up to 75% of you 1RM then perform the above sets at that weight. WOD: 4 rounds for time 50 Air Squats 7 Muscle Ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/09"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
07 Apr WOD- Tuesday, April 8
Strength: Push Press Every 90 secs complete 3 push presses at 75% of your 1 RM for 12 min WOD: 14 min AMRAP 13 Shoulder to Overhead @ 95/65 10 Knees to Elbow 7 Burpees [standout-css3-button...
06 Apr WOD- Monday, April 7.
Strength: Clean & Jerk 7 sets of: 3 Cleans + 1 Jerk Work up to about 80-85% of your 1 RM Clean and Jerk. The cleans are not tap and go,...
05 Apr WOD- Sunday, April 6
Benchmark: “Cindy” 20 min AMRAP 5 Pull- Ups 10 Push-ups 15 Air Squats Finish: Tabata anchored sit-ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/06"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we...
04 Apr WOD- Saturday, April 5
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...
03 Apr WOD- Friday, April 4
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...
02 Apr WOD- Thursday, April 3
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...
01 Apr WOD- Wednesday, April 2
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...
31 Mar WOD- Tuesday, April 1
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...