27 May

Posted at 21:53h in WOD

Strength: 20 min to complete: Back Rack Lunges (reverse step) x 5 sets 5 Right Leg + 5 Left leg (no alternating) Rest 90 sec after each set WOD: 21-15-9 Cal Row Front Squat Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 10 min cap* REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK...

26 May

Posted at 21:15h in WOD

Skill: Jumping Bar Muscle Up (turnover practice) WOD: 3rds: 5 Bar Muscle Ups/ 5 burpee C2B pull-ups 10 Power Snatch, 75/55 2 min rest then, 4rds: 15 Hand Release Push-ups 15 Hang Power Clean, 75/55 2 min rest then, 5 rds: 10ft Handstand Walk/ 2 Wall Walks 5 Clean and Jerk, 75/55 *35 min cap* Lv1: 45/35 Lv2: 65/45 REQUIRED by the...

25 May

Posted at 20:15h in WOD

Strength: Every 2.5 min for 4 sets Good Mornings 8-8-8-8 (for quality and weight) WOD: 2 min on/ 2 min off - 5x  10 Deadlifts Box Jump overs for reps in remaining time (24/20") Lv1: 135/95 Lv2: 185/125 Lv3: 225/155 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR...

24 May

Posted at 20:00h in WOD

Strength: Every 2 min for 5 sets: 5 Strict HSPU WOD: 16 min Clock 1000m row Buy-in, Then AMRAP in remaining time: 20 Alternating DB Snatch 10 Toes-to-bar Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12 PM PEEK...

24 May

Posted at 04:35h in WOD

Strength: Every 3 min for 5 sets 10 Back Squat @ 5-10# heavier than 4/12 Or @ 68% WOD: 12 min AMRAP 36 DU 24 KBS 12 Goblet Squats  Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12...

22 May

Posted at 20:00h in WOD

A. Every 90 sec x 5 sets  1 Power Clean + 1 Hang Squat Clean + 1 Push Press + 1 Push Jerk Warm up weight, build as desired (up to 65%) B. Every 2 min x 6 sets Clean and Jerk 3-2-2-1-1-1-1 Build each set C. 10 min to find Heavy 1...

21 May

Posted at 20:00h in WOD

CrossFit PairUP Throwdown Register HERE (Optional) For time: 30 Synchronized Deadlifts, 185/125 lbs 30 Synchronized Bar Facing Burpees Run, 400 m 20 Synchronized Deadlifts, 185/125 lbs 20 Synchronized Bar Facing Burpees Run, 400 m 10 Synchronized Deadlifts, 185/125 lbs 10 Synchronized Bar Facing Burpees Run, 400 m Rest 5 mins 10...

20 May

Posted at 22:37h in WOD

Strength: 5 sets with Dbl DB/KB: 4 Hang Power Clean + 6 Push Press + 8 Front Rack Box Step-ups per leg  Rest 60-90s between sets WOD: 8 min AMRAP with Partner  Max rep Cal Row Max rep Box Push, 25m (45/25) One partner rows while the other is on the box. Switch...

19 May

Posted at 20:00h in WOD

Hero WOD: “Kalsu” 100 Thrusters for time 5 Burpees at the top of every min Lv1: 65/45 Lv2: 95/65 Lv3: 135/95 25 min cap Burpee Scale:  Lv1: no burpees Lv2: 3 burpees REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12 PM PEEK into...

18 May

Posted at 20:45h in WOD

WOD:  “Mini Nicole” 15 min AMRAP Max rep pull-ups 200m run  Strength/Skill: 3 rounds for quality/ weight: 25 Ft Handstand Walk/ 5 Wall Walks 50m Dbl KB/DB Farmer Carry (pick load) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12 PM PEEK...