11 Jan WOD- Sunday, Jan 12
STR: Pause Back Squats Take 7 min to warm up to 75% 1 RM then, Perform 3 reps every 2 min for 12 min (6 sets) WOD: For Time 1- 10 MedBall Clean...
WOD Blog
All in.
10 Jan WOD- Saturday, Jan 11
WOD 1: 10 min AMRAP 5 Push Press @ 95/65 10 SDHP @ 95/65 15 OH Sit-ups @ 35/15 WOD 2: 10 rounds 30 sec Row for max calories 30 sec rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/11"]WOD LOGGING[/standout-css3-button] Don't have a...
09 Jan WOD- Friday, Jan. 10
STR: Weighted Ring Push-Ups 5x5 WOD 1: 5 min AMRAP Double Unders for reps 5 Clapping Push-Up penalty for stopping. *singles don’t count as stopping* -5 min rest- WOD 2: 5 min AMRAP 5 Burpees 5 Ring...
08 Jan WOD- Thursday, Jan. 9
STR: Every 2 min complete the following bar complex for quality. Increase weight 5-10# each set. 8 rounds (16 min total) 1 Squat Clean + 1 Hang Squat Clean +...
07 Jan WOD- Wednesday, Jan. 8
Benchmark: 1 mile run for time Ab finish: 3 rounds not for time: 15 GHD sit ups 10 Strict toes to bar 30 sec side plank R (elbow) 30 sec side plank L (elbow) [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/08"]WOD LOGGING[/standout-css3-button] Don't have...
06 Jan WOD- Tuesday, Jan. 7
STR: Deadlift 20 min to find 1 RM WOD: “Christine” 3rft 500 m row 21 Box Jumps 24/20 12 DL @ BW Finisher: Partner Hamstring PNF [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/07"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...
05 Jan WOD- Monday, Jan. 6
Skill: Kipping HSPU for quality Refine kipping HSPU technique and find max set unbroken. Beginners: -Tripod to Headstand - handstand to headstand to tripod WOD: For time (14 min cap) 3-6-9-12-15 HSPU Pistols (total) Pull-ups *add one sec per every rep unfinished...
04 Jan WOD- Sunday, Jan. 5
STR: Snatch Grip DL @ 110% of 1RM Snatch 4-4-4-4-4-4 Open WOD 11.1 10 min AMRAP 15 Power Snatches @ 75/55 30 Double Unders [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero- hill/2014/jan/05"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here...
03 Jan WOD- Saturday, Jan. 4
WOD 1: 7 min AMRAP 27 Double Unders 1 Axle Clean and Jerk (135/95) Partner 1 completes 27 double unders, on completion of the 27th double under partner 2 clean and jerks their weight....
02 Jan WOD- Friday, Jan. 3
STR: 7 min to Warm-up to 75% of 1 RM Front Squat, and then perform 3 Front Squats every 2 min for 10 min @ that weight. WOD: 2 min Interval, 2 min...