28 Mar

Posted at 20:01h in WOD

WOD: "Fight Gone Bad" 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calorie Rest 1 min Score is total reps. REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR...

27 Mar

Posted at 20:00h in WOD

A: Every 2 min x 5 sets  3 Position Hang Snatch- (squat or power) @ light, >50% 1 high hang + 1 above knee + 1 below knee B: Every 2 min x 5 sets Halting Power Snatch  + Snatch (squat or power) @ 65-75% C: Every 2 min x 4 Snatch Pull...

26 Mar

Posted at 22:42h in WOD

STRENGTH: Every 2 min, 5 sets 5 Tempo Push-ups 3:0:3 AHAP WOD: 3 rounds for time 336m Run 40 Sit-Ups 30 RKBS Lv1: 35/25 Lv2: 53/35 Lv3: 70/53 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PEEK into the WEEK...

25 Mar

Posted at 19:16h in WOD

Represent by wearing your CFPH shirt today! Don't have one? You can buy one at the field ;-) CrossFit Games Open 21.3 and 21.4 READ ALL RULES AND STANDARDS BEFORE ARRIVING- HERE 21.3 For total time: 15 front squats30 toes-to-bars/ hanging knee raises (scaled)15 thrustersThen, rest 1 minute before continuing...

24 Mar

Posted at 20:00h in WOD

WOD: 2 rounds of the following (12 min total) 2 min: 15 Box jumps (24/20) then, Thrusters for reps in remaining time Rest 1 min  2 min: 20 Wall balls then, Power Snatch for reps in remaining time Rest 1 min (2 rounds of each section) Lv1: 45/35 Lv2: 75/55 Lv3: 95/65 Intention: spike heart rate while practicing light...

23 Mar

Posted at 20:00h in WOD

STRENGTH: Turkish Get- Ups 4 x 1 each side (12 min) WOD: 15 min AMRAP 5 Strict HSPU 10 Pistols 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: 549884Class @ 12 PM PEEK into the WEEK...

22 Mar

Posted at 21:46h in WOD

Skill/Strength: Bar Muscle-Up Technique -Kip swings -Hip to bar -Jumping MU Then, 30 sec on/ 90 sec off- 5 rounds  Max reps Bar MU/ Jumping MU/ or C2B pull-ups WOD: 21-15-9 Sumo Deadlift High-Pull 336m run after each set of SDHP Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class....

20 Mar

Posted at 20:59h in WOD

A. Split Jerk Drills: -Positioning (w/ PVC) -Tall Jerks 3x3 @ light -Long step drill 3x3 @ light B. Every 90 sec- 4 sets  2 Pause Split Jerk* + 1 Split jerk (*2 sec pause in bottom of dip) C. Every 90 sec -3x 1 Clean+ 2 Split Jerk D. Every 2 min- 3x Clean +...

19 Mar

Posted at 20:00h in WOD

PARTNER WOD: For time Buy-in: Relay 20 shuttle runs, 50m Then, share work as desired: 100 Push Press, 65/45 100 Sit-ups 100 Wall balls, 20/14 then, Cash out: Relay 20 Shuttle Runs, 50m REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PEEK into the WEEK...