03 May

Posted at 20:00h in WOD

WOD Prep with Yasmen- How to mobilize for the WOD: 1. Couch Stretch 2. Tricep Extension Smash 3. Overhead Tissue Smash [wod date="2014-6-04" section s="pre,main" tracks="1"] NOTE: We are testing a new layout for our WOD Blog Postings - the WOD's will post in the BTWB format, inclusive of the...

03 May

Posted at 18:00h in WOD

Strength: Sumo DL 10 min to find a heavy 2 rep. Then drop 10% of that weight for max reps WOD 2: 4 rounds 3 min AMRAP, 1 min rest 9 Ring Dips 12 Box Jumps @ 24/20 15 Sumo DL High Pull @ 95/65 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/04"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...

02 May

Posted at 19:30h in WOD

Strength: Back Squat 6 rounds- Every 2 min complete 8 reps @ 60% 1 RM Offense/ Defense: 5 rounds Off: Pull-Ups Def: 5 HSPU (sub 2 wall walks) 100 m run [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/03"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...

01 May

Posted at 19:30h in WOD

Benchmark: Max Height Standing Box Jump WOD: 14 min AMRAP @ 55/35 14 DB/KB One Arm Snatches 14 Box Step Ups w/ DB/KB 14 Weighted Sit-ups (anchored) w/ DB/KB WOD Prep with Yasmen- How to prepare your body before the WOD 1. Barbell Calf Smash 2. Shoulder Opener with Lacrosse Ball 3. Trailing...

30 Apr

Posted at 20:32h in WOD

Happy MAY! Strength: OHS Beginner: OHS 5x3 (75% 1RM) Advanced: 5 x 1 Snatch Balance + 2 OHS WOD: 6 rounds 30 sec OHS @ 75/55/ 30-40% 1 RM for reps 30 sec rest 30 sec T2B for reps 30 sec rest *OHS come from floor for WOD WOD Prep with Yasmen- How to...

29 Apr

Posted at 19:30h in WOD

Strength: Pause Deadlift (below the knee) 5-5-5-5-5-5 *Pause below the knee for 3 secs and athletes should use about 30-40 percent of their 1RM deadlift WOD: 12 min AMRAP 10 Burpees 20 Deadlifts (115/85) 30 Lunges (35/25) 40 DU* *Sub for lateral bar hops, or lesser amount of DU [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/30"]WOD LOGGING[/standout-css3-button] Don't have...

28 Apr

Posted at 19:30h in WOD

WOD 1: Death By Push-Ups Level 1: Start at 6 and increase 1 rep each minute Level 2: Start at 6 and increase 2 reps each minute Level 3: Start at 6 and increase 3 reps each minute WOD 2: for time 800-400-200-100 m Row Run Finisher: 50 Hollowrocks WOD Prep with...

27 Apr

Posted at 20:57h in WOD

Strength: 8 min to find 1 RM Clean and Jerk Declare weight of first attempt. Can only increase weight or stay the same. 3 attempts total allowed. Benchmark WOD: “Grace” 30 Clean and Jerks @ 135/95 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/28"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and...

26 Apr

Posted at 18:00h in WOD

Skill: Skin the cats 5-5-5-5-5 WOD: 5 Rounds 2 min AMRAP 250m Row Max Reps Wall Balls (20/14) 2 min Rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/27"]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....

25 Apr

Posted at 19:00h in WOD

20 min Skill work: 3 rounds 30 sec HS hold- free or wall 30 sec L-hang 10 Shoot thrus (parallets/box) 10 Box Jumps at challenging height 5 Knees to Feet WOD: 1-10 Alternating OH Barbell Lunges @ 105/75 Knees to Elbows WOD Prep with Yasmen- How to prepare your body before the WOD 1.Psoas...