"CrossFit Total" Find your 1 Rep Max for the following movements: Back Squat Strict Press Deadlift Article on the CrossFit Total [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/dec/04"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
Skill: L-Sit Hold for best average, 3 attempts WOD 1: 3 Rounds for time: 500m Row 10 burpees WOD 2: Death by Pull ups If you have tape for your hands, bring it for this WOD and Check...
STR: Snatch Complex Work up to your heaviest set possible (15-20 min time cap) 3 Power Snatch + 3 Snatch Push Press + 3 OHS Athletes will perform 3 power snatches,...
Skill Sprint Intervals 4 X 400m Run 2 min to complete each 400m run. 4 X 200m Run 1 min to complete each 200m run. WOD 5 Rounds for time: 10 Ring Rows 10 Single Arm OHS @...
STR Pause Front Squat 10 min EMOM must complete 2 heavy pause front squats (70% of your 1 RM) Partner WOD For Time: Partner 800m run 60 Sit Ups 50 Russian KBS @ 53/35# 40 SDHP...
Reminder, ONLY 10AM & 11AAM Class Today Crossfit Games 2011 Open WOD 11.6 Complete as many reps as possible in 7 minutes following the rep scheme below: 100/65 pound Thruster, 3 reps 3 Chest...
Reminder, Only 10AM Class Today "De Haro Turkey Hustle" If you just asked "What does that mean?" Don't. It will be much better for your psyche to show up without reading...
STR Split Jerk 10 min time cap to FIND YOUR 1RM! WOD 3 Rounds For Time (8 min time cap) 15 Burpee Box Jump Overs @ 24/20" 15 Power Cleans @ 115/75# Finisher For Time (3 min time...
Skill 2000M Row for time WOD 5 Rounds for time: 10 Pendlay Rows @ 75/55# 400m plate carry @ 45/25# 20 Jumping Squats [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2013/nov/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
STR 3-3-3-3-3-AMR(eps)AP DL ***Work up to heaviest weight, then on last set go max reps at that weight. WOD 7 min AMRAP 5 Muscle Ups (Modification Burpee Chest to Bar Pull ups) 100m Run Rest 2 min 5...