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...
STR 5 X 2 DL, performed as outlined below: 8 min to warm up to 85% of 1RM, then Everyone together performs 2 reps every 2 min for 5 sets. Same weight...
Holiday Schedule is Posted! Skill: Max Height Plyometric Push Up WOD: 20 min AMRAP 5 Thrusters @ 95/65# 7 HPC @ 95/65# 10 SDHP @ 95/65# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/22"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
Strength: 5 X 5 Handstand Push Ups Team Relay WOD For time: Row 20 calories 15 Two push-up burpees 30 Alternating Single Arm DB/KB G2O @ 45/35# 20 Toes to bar 20 Overhead Lunges @ 45/35# 200m sprint Teams of...
Benchmark: Find Max height standing box jump Try your hardest not to take any kind of step before jumping; not even that little twitch with your left toes that looks like half...
Skill: Rowing Technique, then 4 x 500m The rows are not for time. We are working on technique. Here are some tips on improving rowing techique: Tip 1 Tip 2 Crossfit...
Skill: 5 x 5 Deficit Deadlifts on 45# plates @ 85-95% of your Clean 1RM ***If you cannot maintain back position, mod with smaller plates, or no plates. WOD: 4 Rounds, each round is...
STR: Work up to 75% of 1RM Push Press Then drop to 65% and perform 3 push presses every 30 seconds for 7 Rounds WOD: 12 min AMRAP: 25 DU's 10 Plate Overhead Sit Ups...
STR: 5-5-3-3-1-1 Box Squats WOD: 3 RFT: 10 Goblet Squats @ 55/35# 400m Run 2 Rope Climbs [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/16"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access...
Skill Work: Muscle Up (bar and ring) Suggested progressions: Knees to feet Belly to bar pull-ups Banded transitions Ring kips WOD: 6 Rounds for reps: 4 min AMRAP, then 1 min rest: 1 MU (bar or ring,...