13 May

Posted at 19:30h in WOD

WOD Prep with Yasmen- How to mobilize for the WOD: 1. Overhead Tissue Smash 2. Banded Heel Cord- Anterior Approach Strength: Weighted Chin-ups 5x5 *scale to body weight chin-ups, or negative chin-ups -Complete 15 Hollow rocks between each set (5 sets total) WOD- for time: 1000 m Row buy-in then, 21-15-9 C2B...

12 May

Posted at 19:30h in WOD

Strength: Romanian DL 4x 10 Not required to touch the floor each rep. WOD: “Dirty Dozen” For time 1-12 Jumping Lunges* 12-1 Clapping Push-ups *both legs = 1 rep Finisher: Partner Hamstring PNF [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/13"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide...

11 May

Posted at 19:30h in WOD

WOD Prep with Yasmen- How to mobilize for the WOD: 1. T-spine smash 2. Overhead Banded Distration Skill/ Strength: 12 min to play with Handstand Push Ups Advanced: Strict HSPU- find max reps Intermediate: Kipping HSPU- find max reps Beginner: Tripod to headstand, and handstands to headstand practice, find...

10 May

Posted at 23:04h in WOD

Happy Mother's Day! We have quite a few kick-butt moms, (and moms to be) that turn up the beast mode in the box. Here's to you fine women, you're strength inspires us all. You ROCK! WOD Prep with Yasmen- How to mobilize for the WOD 1. Tricep...

09 May

Posted at 19:36h in WOD

Good Luck to Team CFPH competing at the Golden State Games in Stockton today! Kick ass Beaux, Kristen, Ryan and Alexis! Good thing coach Victor is coming to guide them through the 4 WODs. You can learn more about the event here. Saturday CFPH WOD Team...

08 May

Posted at 19:30h in WOD

WOD Prep with Yasmen- How to mobilize your body for the WOD: 1. T-spine smash 2. Overhead Tissue Smash Strength: Strict Press 5x6 Bent Over Barbell Row 4x10 WOD: Tabata Row for Calories 1 min rest Thrusters @ 45/35 bar [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/09"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join...

07 May

Posted at 19:30h in WOD

Strength: Deadlift 10 min to work up to 70-75% of your 1RM, then perform 3 reps at that weight EMOM for 7 min. WOD: 8 min AMRAP 2 Deadlifts @ 295/205/ or 80% of 1 RM 4 Weighted Pistols @ 35/25 6 Bar Muscle Ups Finisher: Tabata Russian twist @ 45/35 [standout-css3-button...

06 May

Posted at 19:30h in WOD

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...

05 May

Posted at 19:30h in WOD

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...

04 May

Posted at 19:00h in WOD

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...