01 Jan WOD- Thursday, Jan. 2
Regular Class Schedule WOD: For Time 1 Rope Climb 5 Overhead Squats @ 135/95 10 Push Press @ 135/95 20 Weighted walking lunge steps with KB/DB @ 53/35 30 Burpees 40...
WOD Blog
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31 Dec WOD- Wednesday, Jan 1
Happy New Year! Class Schedule: 12pm 5pm 6pm Intro Class 7pm Elements No 6pm or 7pm Group Class Goal Setting: The beginning of the new year is the best time to reflect on accomplished/unaccomplished goals of 2013....
30 Dec WOD- Tuesday, Dec. 31
New Year’s Eve!! Class Schedule: 6am 7am 7am group elements 10am Mobility/Active Recovery 12pm STR: Floor Press 7 min to Work up to 90% of your 1RM, then complete 1 floor press EMOM for 10 mins. WOD: 3 rounds for time 15...
29 Dec WOD- Monday, Dec. 30
Warm Up: Make sure to mobilize hips and shoulders then run through the Burgener warm up to prepare the athletes mind and body for the movement. STR/Skill: Power Clean + Front Squat +...
28 Dec WOD-Sunday Dec. 29
STR: 18 min of Death by Strict Pull-ups and Strict Ring Dips (alternating) Every Odd min is Pull-ups Every Even min is Ring Dips (Example: min 1 = 1 pull-up, min 2 =...
27 Dec WOD-Saturday Dec. 28
STR: a) 3 min AMRAP-Partner Sled push/pull b) 3 min AMRAP- MB Toss over Rig WOD: 4 rounds for time: 650m MB Carry with both partners (jessica mclintock route) 12 Tandem DL @ 405/275# 4...
26 Dec WOD-Friday Dec. 27
STR: Press 5x4 @ 60-70% 1RM Press WOD: Tabata Anchored Sit-ups 1 min rest Grasshoppers 1 min rest Push Press @ 45/35# Finisher: 5x10 Ring Rows [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/27"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
25 Dec WOD-Thursday Dec. 26
Class Schedule: Mobility/Active Recovery @ 8am Open Group CrossFit Class @ 12pm, 5pm, 6pm, 7pm Group Elements @ 7pm STR: Back Squat 5-5-4-4-3-3. Work up to a heavy 3rep Benchmark: De Haro Hustle [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/26"]WOD LOGGING[/standout-css3-button] Don't have...
24 Dec WOD-Wednesday Dec. 25
Merry Christmas! One Class at 11am coached by Victor aka "Solo Cholo" "12 Days of Christmas" Go through the movements just like the song… 1 Clean & Jerks @ 155/75# 2 Deadlifts @ 115/75# 3...
23 Dec WOD-Tuesday Dec. 24
Class Schedule: 7am, 10am and 11am (No Group Elements Class) Warm-up/Mobilize: Emphasis on shoulders, hips, ankles. Review Burgener Warm-up and Snatch Technique. STR: Squat Snatch 1-1-1-1-1 for max weight or best technique. Beginners: Power Snatch...