WOD Prep with Yasmen- How to mobilize before the WOD: 1. Overhead Banded Distration 2. Shoulder Opener with Lacrosse Ball Skill: Rope Climb 2-2-2-2-2-2 Advanced: Legless rope climb or weighted Beginner: Standard Rope Climb WOD: 3 Rounds for time 500m Row 2 Rope Climbs 15ft 50 Grasshoppers You want to be super bad a$$ throw on...
Strength: Back Squat 10 Min to warm up to 70% of your 1RM back squat. Then perform 5 Reps + 200m sprint every 2 mins for 10 mins. Benchmark WOD: “Annie” For Time 50-40-30-20-10 Double Unders Sit ups WOD Prep with Yasmen- How to mobilize your body before the WOD 1. Barbell...
Strength: Power Snatch 3-3-3-3-3-3 *work up to heavy set of 3 reps WOD: "Cinco de Mayo" 10 Rounds for time 3 Power Snatches (135/95) 10 Box Jumps WOD Prep with Yasmen- Recommended mobilizing before the WOD: 1.Shoulder Opener with Lacrosse Ball 2. QL Warm-Up and Stretch 3. Overhead Tissue Smash [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/05"]WOD LOGGING[/standout-css3-button] Don't have...
WOD Prep with Yasmen- How to mobilize for the WOD: 1. Couch Stretch 2. Tricep Extension Smash 3. Overhead Tissue Smash [wod date="2014-6-04" section s="pre,main" tracks="1"] NOTE: We are testing a new layout for our WOD Blog Postings - the WOD's will post in the BTWB format, inclusive of the...
Strength: Sumo DL 10 min to find a heavy 2 rep. Then drop 10% of that weight for max reps WOD 2: 4 rounds 3 min AMRAP, 1 min rest 9 Ring Dips 12 Box Jumps @ 24/20 15 Sumo DL High Pull @ 95/65 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/04"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
Strength: Back Squat 6 rounds- Every 2 min complete 8 reps @ 60% 1 RM Offense/ Defense: 5 rounds Off: Pull-Ups Def: 5 HSPU (sub 2 wall walks) 100 m run [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/03"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...
Benchmark: Max Height Standing Box Jump WOD: 14 min AMRAP @ 55/35 14 DB/KB One Arm Snatches 14 Box Step Ups w/ DB/KB 14 Weighted Sit-ups (anchored) w/ DB/KB WOD Prep with Yasmen- How to prepare your body before the WOD 1. Barbell Calf Smash 2. Shoulder Opener with Lacrosse Ball 3. Trailing...
Happy MAY! Strength: OHS Beginner: OHS 5x3 (75% 1RM) Advanced: 5 x 1 Snatch Balance + 2 OHS WOD: 6 rounds 30 sec OHS @ 75/55/ 30-40% 1 RM for reps 30 sec rest 30 sec T2B for reps 30 sec rest *OHS come from floor for WOD WOD Prep with Yasmen- How to...
Strength: Pause Deadlift (below the knee) 5-5-5-5-5-5 *Pause below the knee for 3 secs and athletes should use about 30-40 percent of their 1RM deadlift WOD: 12 min AMRAP 10 Burpees 20 Deadlifts (115/85) 30 Lunges (35/25) 40 DU* *Sub for lateral bar hops, or lesser amount of DU [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/30"]WOD LOGGING[/standout-css3-button] Don't have...
WOD 1: Death By Push-Ups Level 1: Start at 6 and increase 1 rep each minute Level 2: Start at 6 and increase 2 reps each minute Level 3: Start at 6 and increase 3 reps each minute WOD 2: for time 800-400-200-100 m Row Run Finisher: 50 Hollowrocks WOD Prep with...