Strength: Bulgarian Split Squats 4 x 10 WOD: EMOM for 10 min Complete the following Plate Complex: 4 Burpees onto plate @ 45/25# 6 Plate Snatches @ 45/25# 8 OH Alternating Lunges @ 45/25# Finisher: Tabata Sit-ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/09"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
Class starts at 9:30am. Heats start at 10am and go until 11:30am Suggested warm-up will be on the whiteboard. When you come in, sign up for a heat and check in on the iPad. Not Registered? No Problem! You are more than welcome to modify the...
Strength: Floor Press x12 x8 x6 x4 x4 x4 x4 Increase weight until you hit the 4 reps, then stay at the same weight for 4x4. WOD: 7 rounds for time 1 Rope Climb Run 200m Rest 1 min WOD Prep with Yasmen- How to prepare your body the night before: 1. Banded...
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! 6-8pm Open workout-...
Skill: 20 min to complete 3 sets, (not for time) -30 sec L-Sit hold in rings/ parallets -30 sec HS hold wall/free -10 Knees2Feet -10 Kipping MU transition Drill -10 Ring Rows WOD: 15 min AMRAP Ladder 1,2,3,4,5….. Wall Walk* Strict T2B Muscle Up *Scale up with 10 ft HS walks =...
Skill/ Agility: T-Drills Run to middle cone, side shuffle left to cone, side shuffle to right cone, side shuffle back to center cone, turn around and sprint back. 3 attempts for best time. WOD: 4 rounds 1 min interval for reps of: a) 20 Air Squats, 32ft Shuttle...
Strength: Pause Back Squats Warm up to 75% of you 1 RM then EMOM for 7 mins perform 3 pause back squats at 75% of you 1 RM. WOD: For time Row 500m 20 Pull-ups 20 Thrusters @ 95/75# 20 Box jumps 24/20” 20 KB swings @ 53/35# 20 Push-ups 20 Power cleans @...
Strength: Strict Press 10 min to warm up to 75% of your 1RM then every 90 secs for 9 mins, perform 3 reps at that weight. WOD: 15 min AMRAP 10 Back Squats @ 115/85# 10 burpees over the bar 10 KB Swings @ 53/35# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/02"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
2014 CrossFit Games Open 14.1 10 min AMRAP 30 double unders 15 power snatches Class starts at 9:30 and heats will start at 10am. If you are registered for the open, you need a judge. So sign up for a heat on the whiteboard when you show up. Not...
Strength: Deadlift 4 x 8 Increase weight with each set. WOD: For Time 21-15-9 Toes to Bar Box Jumps 30/24" Cool Down:Easy 500m row, 1 min rest, then easy 250m row WOD Prep with Yasmen- How to Prepare your body the night before: 1. Banded “Z” 2. Posterior Chain Floss pg....