24 Jun WOD- Wednesday, June 25
Show your SF PRIDE this Saturday, June 28th with us! We will be having regular class times with DJ Colombo, BBQ, and BEER! Come wearing Bright Colors and/or Rainbows! YAY!...
WOD Blog
All in.
23 Jun WOD- Tuesday, June 24
WOD Prep with Yasmen- How to prepare your body for the Snatch: 1. Shoulder Opener with Lacrosse Ball 2. Overhead Banded Distration Strength: Power Snatch a) 8 min to work up to 80% of...
22 Jun WOD- Monday, June 23
WOD Prep with Yasmen- How to have a better front squat: 1. Tricep Extension Smash 2. Banded Heel Cord- Anterior Approach 3. Trailing Leg Hip Extension Strength: Front Squat Work up to 65-75% of 1RM...
21 Jun WOD- Sunday, June 22
Skill: Muscle up Progressions 20 min to practice: -swing hips to rings -GHD Sit up -ring kip transition -jumping MU -MU WOD: “Busy Work” (10 min cap) Move 500# 40ft and back for time. 5 burpee interruption...
20 Jun WOD- Saturday, June 21
Warm-Up Banded Heel Cord- Anterior Approach Presses and Jerks Benchmark: “Karen” For Time 150 Wall Ball Shots (20/14) (10ft/8ft) Lvl 1: Complete 100 reps Lvl 2: Complete 125 reps Lvl 3: Compete 150 reps Benchmark 2: Jerk Once...
19 Jun WOD- Friday, June 20
Warm-up: Tricep Extension Smash and/or Barbell Calf Smash Burgener Warm-Up Strength: Clean Complex Every 2 mins for 12 min complete: each set. 1 Clean Pull, 1 HPC, 1 Squat Clean *Start at 60-65% of 1RM Clean and...
18 Jun WOD- Thursday, June 19
Strength: Snatch Pause Drills 3x3 @ light weight 10 min EMOM 1 Snatch add 5-10# every 2 snatches WOD: 12 Min AMRAP 7 Power Snatches 10 Box Jumps Lvl 1:75/55 Lvl 2: 95/65 Lvl 3: 115/75 Lvl 4: 135/95 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/june/19"]WOD LOGGING[/standout-css3-button] Don't...
17 Jun WOD- Wednesday, June 18
Strength: Back Squat Warm Up sets 20-12-10-8-6-4 Working sets 4-4-4-4 Lvl 1: 70% of 1RM Lvl 2: 75% of 1RM Lvl 3: 80% of 1RM Lvl 4: 85% of 1RM *Increase weight with each warm up set WOD: 4 Rounds...
16 Jun WOD- Tuesday, June 17
Skill: 3 rds of: Parallette/Box Shoot Throughs (no pushup or dip) Handstand Walks/Holds LV1-10 Box Shoot Throughs/30 sec hold LV2- 5 Parallete ST/10ft HS Walk LV3-10 Parallete ST/20ft HS Walk WOD: “Lord of the Rings” 21-15-9 Ring Dips Ring Pushups Ring...
15 Jun WOD- Monday, June 16
WOD Prep with Yasmen- How to mobilize for the WOD: 1. T-spine smash 2. QL Warm-Up and Stretch 3. Trailing Leg Hip Extension Strength: Deadlift Find 2 rep max. Then drop 10% and complete 3x2...