21 Sep WOD- Monday, Sept 22
Congrats to the members of Team CrossFit Potrero Hill at yesterday's Caffeine and Kilos Competition! Go Victor, Heini and Beaux! WOD Prep with Yasmen...
20 Sep WOD- Sunday, Sept 21
Congrats to the members of Team CrossFit Potrero Hill at yesterday's Caffeine and Kilos Competition! Go Victor, Heini and Beaux! WOD Prep with Yasmen- How to prepare your body before the WOD 1. T-spine smash 2. Barbell Calf Smash Strength/Skill: HSPU 5x5 Strict Lv1: 5 Wall Walks Lv2: 5 Negatives or HSPU...
19 Sep WOD- Saturday, Sept 20
WOD Prep with Yasmen- How to prepare your body before the WOD 1. T-spine smash 2. Barbell Calf Smash Strength: Front Squat 5x2 @ 80-85% Partner WOD: 3 rds for time 30 Hang Cleans 95/65 40 Box Jumps 24/20 Buddy Carry 100 ft Only one partner can work at a time. While one partner...
18 Sep WOD- Friday, Sept 19
WOD Prep with Yasmen- How to prepare your body before the WOD 1. Banded Heel Cord- Anterior Approach 2. Overhead Tissue Smash Skillz: Pistol Skill of the week 1x of each. Candlestick Roll + Rolling Pistol Technique WOD: For time 10-1 T2B 6 Pistols between sets (total) Lv1 box/ K2A Lv2: rolling pistol/ K2E Lv3:...
17 Sep WOD- Thursday, Sept 18
WOD Prep with Yasmen- How to prepare your body before the WOD 1. T-spine smash 2. Barbell Calf Smash 3. Hamstring Opener with Lacrosse Ball Strength: Single Leg Romanian DL 4 x 8-10 w/ DB/KB WOD- 7 rounds: 2 min interval Sprint 100m 15 KBS Push-ups for reps 1 min rest Lv1: 35/25 Lv2: 53/35 Lv3:...
16 Sep WOD- Wednesday, Sept 17
WOD Prep with Yasmen- How to prepare your body before the WOD 1. T-spine smash 2. Overhead Tissue Smash 3. Low Back Warm-Up and Stretch Bar Warm-up 2rds: 5 HPS 5 PS 5 HPC 5 PC 5 PJ 5 pause BS for MU/ Pull-ups: 5 Swing hip to bar 5 pull-ups Strength: Back Squat 5x3 @80-75% On the clock, every 2...
15 Sep WOD- Tuesday, Sept 16
Strength: Strict Press 4x3 @75% Benchmark WOD: “Fight Gone Bad” 3 rds- 1 min intervals Wall Balls Push Press SDHP Box Jumps Row rest score = total reps [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/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 to this tool...