Holiday Schedule for this week! 9:30 and 10:30am Class only Today! Strength: Every 30 sec for 4 min (8 sets) 1 Power Clean + Push Jerk @50% 2 min rest then, EMOM 10 1 Power Clean + 2 Push Jerk Increase as desired working up to a heavy set Partner WOD: 8 min...
Holiday Schedule for this week! Today, Thursday, Nov 23- 9:30am Class only Friday, Nov 24- 9:30 and 10:30am Class only Annual Thanksgiving WOD: “Turkey Hustle” 40 Pull-Up buy-in Then, De haro Hustle with, 15 Air Squats 10 Burpees At every block (starting at 16th and De Haro) Lv3: 40/20 vest Be sure to do air squats and burpees...
Holiday Schedule for this week! Today- Regular schedule Thursday, Nov 23- 9:30am Class only Friday, Nov 24- 9:30 and 10:30am Class only Skill: MU Drills -hip to rings -ring drops/support holds -transitions WOD: “Schlitz” 4rds for time 400 m run 4 Muscle Ups 40 Double Unders *18 min cap Lv1: 10 Burpee Pull-ups Lv2: 8 burpee C2B Log your...
Strength: Every 3 min, 4x10 Deadlifts Start around 65% WOD: 3rds Offense/Defense Off: DB Curtis P’s Def: 18/12 Assault bike Calories Curtis P= Power Clean + FR lunge step + FR lunge step + push press Lv1: 25/15 Lv2: 45/25 Lv3: 50/35 ...
Strength A: Strict Press 5x5 E2M Strength B: 5x1 BTN Push Press + Snatch Bal + OHS WOD: 7 min AMRAP 14 Box Jump Overs 14 Single arm DB OHS Lv1: 30/15 Lv2: 40/25 Lv3: 50/35...
EMOM 10 3 FS @85% Alt EMOM with strict T2B 5-10 WOD: “Almost Jackie” 800m run 20 Chest-2-Bar pull-ups 20 Clean and Jerks 135/95 ...
8:30 am Lite N Tite WOD: Tabata: Row for cal Rest 1 min Push-ups Rest 1 min KBS (53/35) Rest 1 min Bike for cal *Score is round you get the least amount of reps! Finisher: Accumulate 3 min in L-Hang 9:30 and 10:30 am Regular CrossFit Hero WOD: “Victoria” 5 rounds for time of: 10 Thrusters,...
Warm: Dynamic Warm-up then, 2rds: 400 m run 10 Deadlift 10 Power Clean 10 Power Snatch all w/ empty bar WOD: 5 min AMRAP Deadlift @ 75% 2 min rest 5 min AMRAP Power Clean @ 75% 2 min rest 5 min AMRAP Power Snatch @ 75% Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...
#ThrowbackThursday to last Saturday at the Battle of the Bay in Alameda! CFPH representing strong with 4 teams! WOD: 21-15-9 Air Bike Cal Burpees Strength: Weighted Ring Push-ups 5x5 Accessory Strength: Alternate 3rds -Strict Pull-ups x 10 AHAP -Shoot thrus (parallettes) (no push-up/dip) x 10 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
Strength: Back Squat 5x8 Every 3 min Start at 60% and increase as desired each set WOD: Every 2 min for 6 sets 4 Hang Power Clean 4 Push Press 4 Box step ups on each leg (back rack) Pick load (AHAP), try to do the same weight for all 6 sets Finisher:...