Skill: Skin the Cats 5x5 Progression Part 1 Progression Part 2 WOD: for time 21-18-15-12-9-6-3 Push Ups MB sit ups 20/14 Wall Balls 20/14 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/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 for our member athletes....
Class is 9:30am-11:30am, 1st heat will roll out around 10am. When you come in, sign up for a heat, check in and start the warm up. $5 drop-in for non-members. Not registered for the open? No problem! You can modify the workouts as needed and still join...
Strength: Ring Dip Find your 1 RM weighted Ring Dip, then 1 attempt to find your max unweighted Ring Dip. WOD: 10 minute AMRAP 15 KB swings @ 53/35# 12 Box Jump Overs @ 30/24# 9 Single Arm Push Press w/ KB @ 53/35# [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/14"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
The first CrossFit Games Open Workout is Announced today at 5pm! We will be having regular WODs for all morning and noon class, but night class is different: 5-6pm 14.1 Open Announcment - we will be watching it live on the big screen, everyone welcome! 6-7:30pm Open workout-...
Strength/Skill: Split Jerk Spend 10 - 15 minutes working on feet position using the “Jerk Tic Tac Toe Box” Then perform a 3x3 at 60-65% of your 1 RM WOD: “Freddy’s Revenge” 5 Rounds for time 5 Split Jerks (185/125) 10 Burpees WOD Prep with Yasmen- How to...
Strength: Sumo DL 25 min x 12 x 8 x 6 x 4 x 4 x 4 -add weight each set. WOD: “Dummy Grip” 3 Rounds: 30 DB Deadlift 10 Renegade Rows 200m Farmer Carry *Pick your own weight* Tight Hamstrings? Try WOD Prep with Yasmen 1. Hamstring Opener with Lacrosse Ball....
Strength: Squat Cleans EMOM for 15 minutes complete 1 Squat Clean Start at 60% for minutes 1-5, 70% for minutes 6-10, 80% for minutes 11-15. All percentages are based off your 1 RM WOD: Death by Thrusters (105/75) + Toes to Bar for 20 minutes. If...
Strength: Bulgarian Split Squats 4 x 10 WOD: EMOM for 10 min Complete the following Plate Complex: 4 Burpees onto plate @ 45/25# 6 Plate Snatches @ 45/25# 8 OH Alternating Lunges @ 45/25# Finisher: Tabata Sit-ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/09"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill,...
Class starts at 9:30am. Heats start at 10am and go until 11:30am Suggested warm-up will be on the whiteboard. When you come in, sign up for a heat and check in on the iPad. Not Registered? No Problem! You are more than welcome to modify the...
Strength: Floor Press x12 x8 x6 x4 x4 x4 x4 Increase weight until you hit the 4 reps, then stay at the same weight for 4x4. WOD: 7 rounds for time 1 Rope Climb Run 200m Rest 1 min WOD Prep with Yasmen- How to prepare your body the night before: 1. Banded...