05 Mar WOD- Thursday, March 6 & 14.2 Open Announcement

The first CrossFit Games Open Workout is Announced today at 5pm!
We will be having regular WODs for all morning and noon class, but night class is different:

5-6pm 14.1 Open Announcment – we will be watching it live on the big screen, everyone welcome!
6-8pm Open workout- If you are registered for the open or not, everyone will be doing the same WOD. Heats will start rolling out at 6:30pm. The earlier you get here, the earlier heat you can be in.

Can’t do the Open WOD on Thursdays? No prob, we will also be hosting it on Saturdays 9:30am-11:30am.

$5 drop-in for non-members to do the open! Registered judges provided. You are responsible for your own Videos if necessary.

Morning and Noon Class

Strength: Split Jerk

7 x 1 @ 90% of 1 RM

WOD: 8 min AMRAP

15 S2O @ 95/65
15 S2O @ 115/85
15 S2O @ 135/95
Max Reps S2O @ 155/105

Finisher:

3 x 10 GHD sit-ups
3 x 15 V-ups

WOD Prep with Yasmen– How to prepare your body the night before

1. Overhead Tissue Smash. Use a rumble roller or Super Nova ball if you have one. 4 min
2. Tricep Extension Smash or alternative options if you don’t have a barbell. (All CrossFitters should have one underneath their bed!) 3-4 min Page 276

Evening Class 6-8pm only!

2014 Crossfit Games Open WOD 14.2

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/06″]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.