09 Feb WOD- Tuesday Feb 10
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! Warm: 200 m run junk yard dog pt 1 200 m run JYD prt2 Burgener...
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08 Feb WOD- Monday Feb 9
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! Test 1 rep max Back Squat Bench Press WOD: 3rds. 4min AMRAP/2 min rest 3,6,9,12...
07 Feb WOD- Sunday, Feb 8
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! Skill Drills: Muscle-Up 2 rds (15 mins) 5 Swing Hip to Rings 5 Ring Supports 5...
06 Feb WOD- Saturday, Feb 7
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! WOD Prep- How to affect your position for better movement: 1. T-spine smash 2. Tricep...
05 Feb WOD- Friday, Feb 6
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! Drills: Tall jerks w/ PVC and bar STRENGTH: Pause Jerks Wendler wk 4 % based...
04 Feb WOD- Thursday Feb 5
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! STRENGTH: 1 ¼ Front Squats Wendler wk 4 % based on 90% of 1RM...
03 Feb WOD- Wednesday, Feb 4
Will you please take 2 mins to fill out this survey for our Mobility Class. Thank you! Skill: Handstand Push-ups drills STRENGTH: Snatch Grip DL Wendler wk 4 % based on 90% of...
02 Feb WOD- Tuesday, Feb 03
STRENGTH: Floor Press Wendler wk 4 % based on 90% of 1RM of Bench Press Deload week x5 @ 40% x5 @ 50% x5 @ 60% WOD: 8 rounds for speed 2 Burpees 4 Push Ups 6 Air Squats Sprint...
01 Feb WOD- Monday Feb 2
STRENGTH: Pause Back Squat Wendler wk 4 % based on 90% of 1RM Deload week x5 @ 40% x5 @ 50% x5 @ 60% WOD: Open 13.3 12 min AMRAP 150 WB “Karen” 90 DU 30 MU 20# @10’ 14# @9’ [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/feb/02"]WOD LOGGING[/standout-css3-button] Don't...
31 Jan WOD- Sunday Feb 1
Burgerner Warm-up STRENGTH: 15 mins to Find a heavy 1 rep Snatch. -Must land in a lock out for it to count!!! WOD: Open 12.2 10 min AMRAP 30 Snatch @75/45 30 Snatch @135/75 30 Snatch @...