WOD Blog

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21 May

Posted at 20:15h in WOD

WOD Prep with Yasmen- how to mobilize for the WOD: 1. Barbell Calf Smash 2. T-spine smash Skill: Sprint Intervals Perform 1 200m sprint every 90 seconds for 6 minutes Rest 2 minutes Perform 1 100m...

20 May

Posted at 19:30h in WOD

Skill: 10 min to review kipping, butterfly and/ or jumping pull-ups Hero WOD “Badger” 3 Rounds for Time: 30 Squat Cleans @ 95/65/ 35-40% 1RM 30 Pull Ups 800m Run [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/21"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...

19 May

Posted at 20:55h in WOD

[wod date="2014-5-20" sections="pre,main" tracks="1"] [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/20"]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....

18 May

Posted at 20:20h in WOD

[wod date="2014-5-19" sections="pre,main" tracks="1"] [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/may/19"]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....

16 May

Posted at 18:30h in WOD

Mobility Workshop today at 11:30-1:30. Save time and sign up online here. Bring your therapy and alpha balls. Skillz: 2 rounds, in any order (20 mins) 10 Knees 2 feet   10 kipping MU...

15 May

Posted at 19:30h in WOD

Reminder! Mobility Workshop tomorrow from 11:30am-1:30pm. Save time and sign-up online here. Must bring your Therapy and Alpha balls. We sell them here if you don't have any yet. WOD...

14 May

Posted at 20:12h in WOD

Warm: Burgerner Warm -up with bar (1x) 2x3 High Hang Squat Snatch @ light 2x3 Low Hang Squat Snatch @ light 8 min EMOM 1 Snatch. Increase the weight by 5-10 lbs every...

13 May

Posted at 19:30h in WOD

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...

12 May

Posted at 19:30h in WOD

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...

11 May

Posted at 19:30h in WOD

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...

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