Skill: Kipping HSPU Practice Beginner: a) Headstands against wall b) Kick to handstand on wall, lower down to headstand on yoga block, kip up Intermediate: Kipping HSPU without block/abmat Advanced: kipping deficit HSPU Strength: Power Cleans 10 min to find a heavy 1 rep WOD: Every 2 Min Complete...
Strength: Overhead Squat x5x4x3x2x2x1x1x1 Work up to a heavy single, then repeat that weight 2-3 more sets. 10 min EMOM Ladder: 2 Squat Snatch -Start at 60% 1 RM and add 5 lbs each minute. 6 min AMRAP Row 10 cal 10 Lateral Erg Burpees WOD Prep with Yasmen: 1. Overhead...
Strength: Push Jerks 10 min to find a 1 RM. Then drop down to 85% and perform max reps. WOD: 5 rounds 3 min AMRAP, 1 min rest. 4 S2O @ 105/75 (or 50% of 1RM) 5 Toes 2 Bar 6 Front Rack Lunges @ 105/75 (or 50% of...
Strength: Good Mornings x7 x7 x7 x7 *increase weight each set if necessary. WOD: for time Run 800m 8 DL @ 205/155 or 50-60% of 1RM (should be able to do 10 unbroken) 8 Pull ups Run 400m 12 DL @ 205/155 12 Pull- Ups Run 200m 16 DL @ 205/155 16 Pull...
WOD: CrossFit Games 2013 WOD #2 Row 21,097 m for time. [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/01"]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. APRIL FOOLS!!! HAHA GOT YOU. The real WOD is...
Strength: Bench Press (18 min) Warm up sets: x12 x8 x6 Working sets: 4 x 3. Maintain the same weight for all 5 sets. WOD 1: 8 rounds 30 sec Row for max Calories 30 sec Rest Post total calories. WOD 2: 8 min for max reps Ring Dips 30 DU penalty...
Strength: Snatch 4x2 WOD: “Air Force” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Weight for all movements, 95 for men and 65 for women. There will be a 4 burpee EMOM interruption until the WOD is complete. On 3,2,1,...
The final CrossFit Games 2014 Open WOD is here! This is going to be a long one. Come get warmed up early so we can start rolling out heats at 9:45am. Stay afterwards for a cool beer from our Anchor Steam keg and cheer on...
Reebok CrossFit Shoot Day 3 Rain or shine, all Regular Group Classes will be held outside Friday 3/28. Meet at the box as usual, stash your bike and stuff as usual and the WOD will carry-on outside. SURPRISE WOD TODAY!!! [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/26"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
6am, 7am, 8am and 12pm class only! Class will be at the box as usual today. We are closed 5pm, 6pm, and 7pm, and 7pm elements for a CrossFit Holiday! Come with us to watch the last CrossFit Games Open 14.5 Announcement live at Kezar Pavilion....