13 Sep WOD- Sunday, Sept 14
WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD- 1. Shoulder Opener with Lacrosse Ball 2. Overhead Tissue Smash 3. Barbell Calf Smash Strength: Snatch pull + Snatch...
WOD Blog
All in.
12 Sep WOD- Saturday, Sept 13
WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD- 1. Forearm Ball Smash 2. Overhead Tissue Smash 3. Barbell Calf Smash Skill Work: 2 rds 30 sec HS...
11 Sep WOD- Friday, Sept 12
WOD Prep with Yasmen: How to prepare your body for the WOD- 1. Shoulder Opener with Lacrosse Ball 2. Tricep Extension Smash 3. Banded "Z" Strength: Clean and Jerk 3x2 3x1 Benchmark: “Annie” 50-40-30-20-10 DU Sit ups (12 min Cap) Sub...
10 Sep WOD- Thursday, Sept 11
WOD Prep with Yasmen: How to prepare your body for the WOD- 1. Shoulder Opener with Lacrosse Ball 2. Shoulder Capsule Mobility 3. Banded "Z" Strength: Weighted Ring Pushups 5x5 Lv1: Regular push ups Lv2:...
09 Sep WOD- Wednesday, Sept 10
WOD Prep with Yasmen: How to prepare your body for the WOD- 1. Shoulder Opener with Lacrosse Ball 2. Banded Heel Cord- Anterior Approach 3. Banded Heel Cord- Posterior Approach Strength: Snatch Balance 5x2 *may...
08 Sep WOD- Tuesday, Sept 9
Strength: Death by L-Sit Pull-ups Lv1: Banded Strict Lv2: Strict Lv3: L-Sit WOD: Every 90 secs for 10 rounds of unbroken: 4 Hang Power Clean 4 Push Press 4 Box Step ups (4 on each leg) Lv1: 65/45 LV2:...
07 Sep WOD- Monday, Sept 8
Benchmark: "CrossFit Total" Find 1 rep max of: Back Squat Strict Press Deadlift [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/08"]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...
06 Sep WOD- Sunday, Sept 7
NEW SUNDAY CLASS TIMES! 9:30am and 10:30am class. (No more 11:30 am). Now go watch some FOOTBALL. Skill: 1 round of "Skill of the Month" drills WOD: for time 1-2-3-4-5 Rope Climb (15ft) Pistols...
05 Sep WOD- Saturday, Sept 6
WOD: in partners- Taking turns, one partner rests as other works, both do the same amount of work. 15-12-9 Thrusters then, 12-9-6 Squat cleans then, 9-6-3 C2B Pull-ups Lv1: 65/45, banded pull-ups Lv2:...
04 Sep WOD- Friday, Sept 5
Skill: Jumps a) Find max height standing box jump b) find max length standing broad jump WOD: 20 min AMRAP 8 Deadlifts 10 Box jumps (24/20) 12 OH sit ups w/ plate Lv1: 145/105, 25/15 Lv2: 185/155, 35/25 Lv3:...