Mobility Workshop today at 11:30-1:30. Save time and sign up online here. Bring your therapy and alpha balls. Skillz: 2 rounds, in any order (20 mins) 10 Knees 2 feet 10 kipping MU transition 10 jumping MU transition 30 sec Ring support / Ring L-sit 15 GHD sit-ups WOD- 4 rounds for...
Reminder! Mobility Workshop tomorrow from 11:30am-1:30pm. Save time and sign-up online here. Must bring your Therapy and Alpha balls. We sell them here if you don't have any yet. WOD Prep with Yasmen- How to mobilize for the WOD: 1. T-spine smash 2. Tricep Extension Smash 3. Banded...
Warm: Burgerner Warm -up with bar (1x) 2x3 High Hang Squat Snatch @ light 2x3 Low Hang Squat Snatch @ light 8 min EMOM 1 Snatch. Increase the weight by 5-10 lbs every 2 reps. Strength Test: 6 min to establish max Snatch -in as many attempts as...
WOD Prep with Yasmen- How to mobilize for the WOD: 1. Overhead Tissue Smash 2. Banded Heel Cord- Anterior Approach Strength: Weighted Chin-ups 5x5 *scale to body weight chin-ups, or negative chin-ups -Complete 15 Hollow rocks between each set (5 sets total) WOD- for time: 1000 m Row buy-in then, 21-15-9 C2B...
Strength: Romanian DL 4x 10 Not required to touch the floor each rep. WOD: “Dirty Dozen” For time 1-12 Jumping Lunges* 12-1 Clapping Push-ups *both legs = 1 rep Finisher: Partner Hamstring PNF [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/13"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...
WOD Prep with Yasmen- How to mobilize for the WOD: 1. T-spine smash 2. Overhead Banded Distration Skill/ Strength: 12 min to play with Handstand Push Ups Advanced: Strict HSPU- find max reps Intermediate: Kipping HSPU- find max reps Beginner: Tripod to headstand, and handstands to headstand practice, find...
Happy Mother's Day! We have quite a few kick-butt moms, (and moms to be) that turn up the beast mode in the box. Here's to you fine women, you're strength inspires us all. You ROCK! WOD Prep with Yasmen- How to mobilize for the WOD 1. Tricep...
Good Luck to Team CFPH competing at the Golden State Games in Stockton today! Kick ass Beaux, Kristen, Ryan and Alexis! Good thing coach Victor is coming to guide them through the 4 WODs. You can learn more about the event here. Saturday CFPH WOD Team...
WOD Prep with Yasmen- How to mobilize your body for the WOD: 1. T-spine smash 2. Overhead Tissue Smash Strength: Strict Press 5x6 Bent Over Barbell Row 4x10 WOD: Tabata Row for Calories 1 min rest Thrusters @ 45/35 bar [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/09"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...
Strength: Deadlift 10 min to work up to 70-75% of your 1RM, then perform 3 reps at that weight EMOM for 7 min. WOD: 8 min AMRAP 2 Deadlifts @ 295/205/ or 80% of 1 RM 4 Weighted Pistols @ 35/25 6 Bar Muscle Ups Finisher: Tabata Russian twist @ 45/35 [standout-css3-button...