21 Sep

Posted at 20:37h in WOD

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

Posted at 20:25h in WOD

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

Posted at 20:00h in WOD

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

Posted at 20:25h in WOD

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

Posted at 20:15h in WOD

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

Posted at 20:00h in WOD

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

Posted at 20:00h in WOD

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...

14 Sep

Posted at 20:30h in WOD

WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD- 1. Low Back Recovery 2. Barbell Calf Smash Warm up- Rowing pause drills (no straps) a) Drive Finish b) Arms Extended c) Body Over d) no pause w/o straps e) no pause w/ straps WOD for time: 500 m...

13 Sep

Posted at 20:00h in WOD

WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD- 1. Shoulder Opener with Lacrosse Ball 2. Overhead Tissue Smash 3. Barbell Calf Smash Strength: Snatch pull + Snatch High Pull + Power snatch 3-3-2-2-1-1 add weight each set to find a heavy 1 set. WOD:...

12 Sep

Posted at 20:00h in WOD

WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD- 1. Forearm Ball Smash 2. Overhead Tissue Smash 3. Barbell Calf Smash Skill Work: 2 rds 30 sec HS hold 30 sec L-Sit Hold 20 Sec bottom of pistol hold 20 Hollow Rocks 10 Bar Kips WOD: “Hot Lava” 100...