Skill: Skin the Cats 5x5 Progression Part 1 Progression Part 2 WOD: for time 21-18-15-12-9-6-3 Push Ups MB sit ups 20/14 Wall Balls 20/14 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/16"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
Class is 9:30am-11:30am, 1st heat will roll out around 10am. When you come in, sign up for a heat, check in and start the warm up. $5 drop-in for non-members. Not registered...
Strength: Ring Dip Find your 1 RM weighted Ring Dip, then 1 attempt to find your max unweighted Ring Dip. WOD: 10 minute AMRAP 15 KB swings @ 53/35# 12 Box Jump Overs...
The first CrossFit Games Open Workout is Announced today at 5pm! We will be having regular WODs for all morning and noon class, but night class is different: 5-6pm 14.1 Open Announcment...
Strength/Skill: Split Jerk Spend 10 - 15 minutes working on feet position using the “Jerk Tic Tac Toe Box” Then perform a 3x3 at 60-65% of your 1 RM WOD:...
Strength: Sumo DL 25 min x 12 x 8 x 6 x 4 x 4 x 4 -add weight each set. WOD: “Dummy Grip” 3 Rounds: 30 DB Deadlift 10 Renegade Rows 200m Farmer...
Strength: Squat Cleans EMOM for 15 minutes complete 1 Squat Clean Start at 60% for minutes 1-5, 70% for minutes 6-10, 80% for minutes 11-15. All percentages are based off your...
Strength: Bulgarian Split Squats 4 x 10 WOD: EMOM for 10 min Complete the following Plate Complex: 4 Burpees onto plate @ 45/25# 6 Plate Snatches @ 45/25# 8 OH Alternating Lunges @ 45/25# Finisher: Tabata Sit-ups [standout-css3-button...
Class starts at 9:30am. Heats start at 10am and go until 11:30am Suggested warm-up will be on the whiteboard. When you come in, sign up for a heat and check in...
Strength: Floor Press x12 x8 x6 x4 x4 x4 x4 Increase weight until you hit the 4 reps, then stay at the same weight for 4x4. WOD: 7 rounds for time 1 Rope Climb Run...