17 Apr

Posted at 20:00h in WOD

A. Every 2 min for 5 sets: 3 Tempo* Push Jerks (@light-mod weight)  -2 sec hold in catch position (with bar overhead) -3 sec lower to receiving position B.  Every 2 min for 5 sets 2 Push Jerks C. Negative chin up 3x3 https://www.youtube.com/watch?v=Wx9lG1VTf-Q&t=558s Check out at min 6:58 D. 3-4 sets -15-20  DB skull crushers -Max rep...

16 Apr

Posted at 20:00h in WOD

8:30 AM Lite 'N Tite 1 min stations for max reps - 4 rounds -15m Shuttle Run -Double DB Front Squats (35/25) -Cal Row -Double DB Burpees DL (35/25) -Box Jumps -Rest  9:30, 10:30, 11:30AM WOD A.  Partner Relay 5 min AMRAP 50 m shuttle run for reps B. For time:  25 Front squats (from ground), 165/115 -Rest 1 min, then: 25...

15 Apr

Posted at 20:00h in WOD

WOD: 4 min AMRAP/ 2 min Rest- 4 cycles *Restart AMRAP each cycle* 6 Toes-to-bar 6 Push Press 6 Overhead Lunges  Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finish: Accumulate 3 min plank hold 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...

14 Apr

Posted at 20:00h in WOD

WOD "Chipper" For time: 1000m Row 800m Run 70 Double Unders  60 Wall Balls (20/14) 50 Grasshoppers 40 Hang KB/DB Snatch (50/35) 30 Burpees 20 Clean and Jerks 10 Squat Snatch Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12...

13 Apr

Posted at 20:00h in WOD

STRENGTH: Work up to 80% of 1 RM Deadlift (or about 10# heavier than 4/1) then: 20 min EMOM -3 Deadlift @ 80%  -5 Box jumps at high (~30+/24+) -10-15 ft HS walk/ 25m Bear Crawl -REST REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK...

12 Apr

Posted at 20:00h in WOD

STRENGTH: Every 2 min x 5 sets 3 Strict Press @ 75%  WOD: 15 min AMRAP 7 HSPU 8 Chest-2-Bar Pull-ups 15 V-ups 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...

11 Apr

Posted at 22:25h in WOD

STRENGTH: Every 3 min -5 sets 10 Back Squats @65%  (Or 10# heavier than on 3/9)  Partner WOD: 9 min AMRAP 60 DU 30 Double DB Box step overs (50/35) *share work as desired *one partner works at a time REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK...

09 Apr

Posted at 20:00h in WOD

WOD: 5 rounds for time 5 Burpees 20 Air Squats 5 Burpees 20 KBS (53/35) 5 Burpees 20 Alternating Lunges 5 Burpees 10 Toes-to-bar *30 min cap* REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PEEK into the WEEK...

09 Apr

Posted at 19:30h in WOD

A: EMOM 4 Snatch high pull + Hang power snatch (light-mod warm-up weight) B: Every 90 sec x 9 sets Power Snatch 3-3-3-2-2-2-1-1-1 Rest 3 min, then: C: EMOM 4 Clean high pull+ hang power clean (Light-mod warm-up weight) D: Every 90 sec x 9 sets Power Clean 3-3-3-2-2-2-1-1-1 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY...

08 Apr

Posted at 21:26h in WOD

STRENGTH/SKILL: Split jerk drills then, 12 min to find a heavy 1 rep split jerk (off rack)  WOD:  5 min AMRAP, 2 min rest -2 cycles 5 Hang Power Cleans   5 Shoulder-to-Overhead 10 Push ups  Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR...