05 Feb Paleo Challenge Dunk Feb 14th.
Paleo Challenge is Back! To join in on the challenge, you will need to get a hydrostatic body composition test. AKA get "dunked". This is the gold standard of measuring...
WOD Blog
All in.
04 Feb WOD- Wednesday, Feb 5
2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Strength: Clean 10 min to find a heavy 1 rep Squat Clean WOD 1: 7 min AMRAP 7 Ring Dips 7 Squat Cleans...
03 Feb WOD-Tuesday, Feb. 4
2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Skill: Rowing Pause Drills at the cadence your coach will give you by voice. Spend 2 min at each position: 1) Drive...
02 Feb WOD-Monday, Feb. 3
2014 CrossFit Open Registration is Live! First WOD is Announced Feb. 27th Skill: Spend 20 min working on A, B or both: A) Kipping/Butterfly Pull-Up technique B) Kipping/Strict HSPU Note: There is a significant amount...
01 Feb WOD- Sunday, Feb 2
Strength: Push Press Warm up to 75-80% of 1RM then perform 5 reps every 2 min for 10 min WOD: For time 2 min plank hold (on elbows) 60 Grasshoppers 50 Goblet Squats @ 35/25# 40...
31 Jan WOD- Saturday, Feb 1
Skill: Sprints Run 800m 3x for best average Rest 2 min in between each run *Score will be the average time of all three runs. WOD: Tabata Box Toe Tappers Push ups Jumping Lunges *No rest in...
30 Jan WOD- Friday, Jan 31
Strength: Barbell Clean Complex 20 min to work up to a heavy set Advanced = Clean Deadlift + Hang Power Clean + Front Squat + Squat Clean Beginner = Clean Deadlift + Hang...
29 Jan WOD- Thursday, Jan 30
Skill: Max Distance Broad Jump. 3 attempts WOD: For time 21-15-9 Pull Ups 63-45-27 Double Unders Finish: External Rotator Cuff Exercies. 15-20 reps, 3 sets each [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/30"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
28 Jan WOD- Wednesday, Jan 29
WOD: 2012 Crossfit Games Open WOD 12.3 18 min AMRAP: 15 Box Jumps (24/20) 12 Push Press @ 115/75 9 Toes to Bar [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/29"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
27 Jan WOD-Tuesday, Jan 28
Strength: Deficit Deadlifts 6x3 Warm up to a weight that feels heavy (about 75% 1RM), then use that weight for all working sets. WOD: 10 min AMRAP 250 m Row 30 Kettlebell Swings (53/35) [standout-css3-button...