Strength: Push Press Warm up to 65 - 70% of your Push Press 1 RM, then at that weight complete 5 Reps every 2 minutes for 10 minutes. WOD: 3 rounds for max reps 1 min Plyometric Push Ups 1 min Sumo Deadlift High Pull @ 95/65# 1 min 2...
Skill: Sprint Intervals 4 x 400m, rest 1 min in between Score will be total time it takes to complete all 4 sets including rest. WOD: 12 min AMRAP 20 Hollow Rocks 15 Hang Power Cleans @ 95/65# 10 Pull ups WOD Prep with Yasmen- How to prepare your body for the...
Happy St. Patrick's Day! (no we will not be chugging pints and doing burpees today… you're welcome) Skill: Handstands Beginner: 1. Tripod to headstand 2. find max time handstand against wall Advanced: 1. find max free handstand time 2. find max distance handstand walk WOD: 10! 10-1 Deficit HSPU (45# plates) 1-10 Pistols...
Skill: Skin the Cats 5x5 Progression Part 1 Progression Part 2 WOD: for time 21-18-15-12-9-6-3 Push Ups MB sit ups 20/14 Wall Balls 20/14 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/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 for our member athletes....
Class is 9:30am-11:30am, 1st heat will roll out around 10am. When you come in, sign up for a heat, check in and start the warm up. $5 drop-in for non-members. Not registered for the open? No problem! You can modify the workouts as needed and still join...
Strength: Ring Dip Find your 1 RM weighted Ring Dip, then 1 attempt to find your max unweighted Ring Dip. WOD: 10 minute AMRAP 15 KB swings @ 53/35# 12 Box Jump Overs @ 30/24# 9 Single Arm Push Press w/ KB @ 53/35# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/14"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
The first CrossFit Games Open Workout is Announced today at 5pm! We will be having regular WODs for all morning and noon class, but night class is different: 5-6pm 14.1 Open Announcment - we will be watching it live on the big screen, everyone welcome! 6-7:30pm Open workout-...
Strength/Skill: Split Jerk Spend 10 - 15 minutes working on feet position using the “Jerk Tic Tac Toe Box” Then perform a 3x3 at 60-65% of your 1 RM WOD: “Freddy’s Revenge” 5 Rounds for time 5 Split Jerks (185/125) 10 Burpees WOD Prep with Yasmen- How to...
Strength: Sumo DL 25 min x 12 x 8 x 6 x 4 x 4 x 4 -add weight each set. WOD: “Dummy Grip” 3 Rounds: 30 DB Deadlift 10 Renegade Rows 200m Farmer Carry *Pick your own weight* Tight Hamstrings? Try WOD Prep with Yasmen 1. Hamstring Opener with Lacrosse Ball....
Strength: Squat Cleans EMOM for 15 minutes complete 1 Squat Clean Start at 60% for minutes 1-5, 70% for minutes 6-10, 80% for minutes 11-15. All percentages are based off your 1 RM WOD: Death by Thrusters (105/75) + Toes to Bar for 20 minutes. If...