WOD Blog

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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...

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...

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...

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...

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...

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...

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%...

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...

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...

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...