Strength: 20 min to complete the following Snatch Complex Snatch Push Press + Heaving Snatch Balance + Squat Snatch 7 x 1 WOD: For time 21-15-9 Power Snatches @ 115/75# Burpees [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/21"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
The fourth 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 14.4 Open Announcment...
Strength: Push Press Warm up to 65 - 70% of your Push Press 1 RM, then at that weight complete 5 Reps every 2 minutes for 10 minutes. WOD: 3 rounds for...
Skill: Sprint Intervals 4 x 400m, rest 1 min in between Score will be total time it takes to complete all 4 sets including rest. WOD: 12 min AMRAP 20 Hollow Rocks 15 Hang Power...
Happy St. Patrick's Day! (no we will not be chugging pints and doing burpees today… you're welcome) Skill: Handstands Beginner: 1. Tripod to headstand 2. find max time handstand against wall Advanced: 1. find...
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:...