NOTE: We are testing a new layout for our WOD Blog Postings - the WOD's will post in the BTWB format, inclusive of the leaderboard. Beyond the Whiteboard (aka-BTWB) is a great WOD logging app & it normally costs money every month if you...
NOTE: We are testing a new layout for our WOD Blog Postings - the WOD's will post in the BTWB format, inclusive of the leaderboard. Beyond the Whiteboard (aka-BTWB) is a great WOD logging app & it normally costs money every month if you...
NOTE: We are testing a new layout for our WOD Blog Postings - the WOD's will post in the BTWB format, inclusive of the leaderboard. Beyond the Whiteboard (aka-BTWB) is a great WOD logging app & it normally costs money every month if you...
WOD Prep with Yasmen- how to mobilize for the WOD: 1. Barbell Calf Smash 2. T-spine smash Skill: Sprint Intervals Perform 1 200m sprint every 90 seconds for 6 minutes Rest 2 minutes Perform 1 100m sprint every minute on the minute for 5 minutes. WOD: 3 Rounds for Max Reps 1...
Skill: 10 min to review kipping, butterfly and/ or jumping pull-ups Hero WOD “Badger” 3 Rounds for Time: 30 Squat Cleans @ 95/65/ 35-40% 1RM 30 Pull Ups 800m Run [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/21"]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...
[wod date="2014-5-20" sections="pre,main" tracks="1"] [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/20"]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....
[wod date="2014-5-19" sections="pre,main" tracks="1"] [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/19"]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....
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...