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...
WOD Blog
All in.
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:...
03 Sep WOD- Thursday, Sept 4
Benchmark: "De Haro Hustle" Finisher: Tabata Sit-ups rest 1 min Tabata Push ups [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/04"]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...
02 Sep WOD- Wednesday, Sept 3
Strength: Back Squats 5x2 every 2 min @85% Skill: 10 min to review HSPU kipping and mods WOD: 7 min AMRAP HSPU for reps with a 5 jumping squat penalty for coming off the wall....
01 Sep WOD- Tuesday, Sept 2
Strength: Every 2 min for 7 sets 3 Position Snatch (Floor, Low hang, high hang) *Work at a weight that is solid each set. WOD (10/4/13 repeat): 5 rounds for time 10 OHS 10 T2B Lv1: 65/45 Lv2: 75/55 Lv3:...
31 Aug Labor Day WOD- Monday, Sept 1
Labor Day Schedule for Today: 8:30 am Elements 9:30 and 10:30 am regular class 9:30 Barbell Club Labor Day Partner WOD: 1 round: 5 sled push/pulls 10 tire flips 1 min rest 2 rounds: 200 m farmer carry (one...