WOD: For time: 1 rd “Sindy” 20 Deadlifts 2rds “Sindy” 15 Deadlifts 3rds “Sindy” 10 Deadlifts 4rds “Sindy” 5 Deadlifts 5rds “Sindy” “Sindy”= 5 Burpees 10 Sit-ups 15 Air-squats Lv1: .75 Bodyweight/ .5 Bodyweight Lv2: Bodyweight/ .75 Bodyweight Lv3: 1.5x Bodyweight/ Bodyweight REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @...
BENCHMARK WOD: "Jackie" for time 1000m Row 50 Thrusters 45/35 30 Pull-ups 15 min time cap Click here to see time the averages from beyondthewhiteboard.com 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 the WEEK...
Skill: Kipping HSPU Technique Strength: 30 sec on/ 90 sec off - 5x Max reps HSPU/ HSPU Negatives/ Box HSPU WOD: 8 min AMRAP 10 Single Arm Hang DB Snatch 10 Single Arm DB Push Jerk 20 Double Unders Lv1: 24/15 Lv2: 35/25 Lv3: 50/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class....
A. Every 90 sec x 5 sets 3 High hang squat clean (~60% max) B. Every 2 min x 5 sets(~70-80% of max) 2 Hang squat clean C. EMOM x 5 (find a max) 1 Hang Squat Clean D. Every 2 min x 5 sets 3 Front Squat at 80-85% of max REQUIRED by...
Benchmark WOD: “Kelly” 5 rounds for time 400m run 30 Box Jumps, 24/20" 30 Wall balls, 20/14 lbs REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PEEK into the WEEK...
Strength: 20 min to find a heavy 3 rep Deadlift, ~85%+ WOD: For time: 1-10 Toes-to-bar 10-1 Deadlift Lv1: 135/95 Lv2: 185/135 Lv3: 225/155 (use no more than 65% of 1 RM) *10 min CAP* REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12...
Strength: Every 2 min for 5 sets 3 Tempo Push Press (0:0:3) -3 sec lower to receiving position Partner Relay WOD: 10 min AMRAP Row 10/8 cal 5 Shoulder-to-overhead Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 One partner completes an entire round before the other partner begins their row. REQUIRED by the City of San Francisco: Short...
Strength: Every 3 min x 5 sets 8 Back Squats @68-70% WOD: 15 min AMRAP 12 Air Squats 9 Push-ups 6 Power Cleans Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 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 the WEEK...
Hero WOD: "Dork" 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 53/35 lbs. 15 Burpees *30 min time cap* "Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and...
STRENGTH: EMOM 10 1 Snatch Working up towards 75-80% of 1 RM WOD: “Bar-manda” 9-7-5 Bar Muscle-up Snatch (squat or power) Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Sub: Burpee C2B pull-up (14 min cap) 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 the...