01 May WOD- Friday, May 2
Benchmark: Max Height Standing Box Jump WOD: 14 min AMRAP @ 55/35 14 DB/KB One Arm Snatches 14 Box Step Ups w/ DB/KB 14 Weighted Sit-ups (anchored) w/ DB/KB WOD Prep with Yasmen- How to...
WOD Blog
All in.
30 Apr WOD- Thursday, May 1st
Happy MAY! Strength: OHS Beginner: OHS 5x3 (75% 1RM) Advanced: 5 x 1 Snatch Balance + 2 OHS WOD: 6 rounds 30 sec OHS @ 75/55/ 30-40% 1 RM for reps 30 sec rest 30 sec...
29 Apr WOD- Wednesday, April 30
Strength: Pause Deadlift (below the knee) 5-5-5-5-5-5 *Pause below the knee for 3 secs and athletes should use about 30-40 percent of their 1RM deadlift WOD: 12 min AMRAP 10 Burpees 20 Deadlifts (115/85) 30...
28 Apr WOD- Tuesday, April 29
WOD 1: Death By Push-Ups Level 1: Start at 6 and increase 1 rep each minute Level 2: Start at 6 and increase 2 reps each minute Level 3: Start at 6 and...
27 Apr WOD- Monday, April 28
Strength: 8 min to find 1 RM Clean and Jerk Declare weight of first attempt. Can only increase weight or stay the same. 3 attempts total allowed. Benchmark WOD: “Grace” 30 Clean...
26 Apr WOD- Sunday, April 27
Skill: Skin the cats 5-5-5-5-5 WOD: 5 Rounds 2 min AMRAP 250m Row Max Reps Wall Balls (20/14) 2 min Rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/apr/27"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
25 Apr WOD- Saturday April 26
20 min Skill work: 3 rounds 30 sec HS hold- free or wall 30 sec L-hang 10 Shoot thrus (parallets/box) 10 Box Jumps at challenging height 5 Knees to Feet WOD: 1-10 Alternating OH Barbell Lunges...
24 Apr WOD- Friday, April 25
Strength: Segment Clean Pull (1 inch from floor, above the knee, hip, shrug) + Power Clean 12 min to work up to a heavy set, and perform...
23 Apr WOD- Thursday, April 24
Strength 1: 12 min to work up to a heavy set of 1 Strict Press + 2 Push Press + 3 Push Jerk Strength 2: Then take 80% of that weight from...
22 Apr WOD- Wednesday, April 23
Mobilize: 12 min to mobilize hips, ankles, and shoulders 1. Trailing Leg Hip Extension 2. Banded Heel Cord- Anterior Approach 3. Banded Heel Cord- Posterior Approach 3. Overhead Tissue Smash Warm up: 3 sets at...