22 Jan WOD- Saturday, Jan 23

Gymnastics Movement Seminar with world-renown expert, Carl Paoli, at YOUR box Saturday, Jan 30. Get your muscle-up, handstand push-up, pistol goals started! Click here to register or for more info.

9am Lite N Tite

Benchmark WOD:

“Helen”
3 rounds for time
400 m run
21 KBS 53/35
12 Pull-ups

WOD 2:

Tabata:
sit-ups- 8 rds
1 min rest
air squats-8 rds
1 min rest
air dyne (cal)- 8 rds

9:30 and 10:30 Regular CrossFit Class
Strength:

Every 2 min for 5 rounds
Clean + 3 Front Squats

WOD:

18 min Cap
5,4,3,2,1
Rope Climb
3 Clean & Jerk

Lv1: 115/75
Lv2: 145/105
Lv3: 165/125

*Share ropes
*Scale for rope climb =
25-20-15-10-5
Knees to elbows

Presenting Athlete of the Month for January: Pablo Bravo!
Check out Pablo’s Journey Here

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jan23/”]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.https://crossfitpotrerohill.com/wp-admin/media-upload.php?post_id=9429&type=image&TB_iframe=1