Strength: Turkish Get-Up 4 x 2 (2 reps per arm) Partner WOD: 90 sec on/ 30 sec off- 4 rds Calorie Row Curtis P's 75/55 (35/25 DB for Lite N Tite) One partner Rows while the other performs Curtis P's, then switch. Score = total reps of both partners combined. 1 round= 90 sec-...
Benchmark WOD Re-test: "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 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...
STRENGTH: Every 2 min, 5 sets Back Squat 2 Tempo 1.25 Back Squats* + 2 Back Squats (4 squats total per set) @60-70% *3 sec down, up ¼, hold for 1 sec, “drop” back to bottom and then stand WOD: “Death By" Hang KB Snatch and Shuttle Runs With a continuously running clock...
Skill: 10 min skill practice- athletes choice (DUs, Handstands, Bar Muscle Ups, Mobility…) WOD: 2k Row for time 5 min rest then, CrossFit Open 12.1 7 min AMRep: Burpees 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...
STRENGTH: Deadlift Holds Every 2 min for 5 sets 30 sec DL (with barbell) hold, with 1 Deadlift every 10 sec (3 total) @ 75-80% of Max WOD: “Annie on a Farm” 50-40-30-20-10 -Double Unders -Sit-ups 100m Double KB Farmer Carry after each set (53/35)- 5 total REQUIRED by the City of San Francisco: Short...
STRENGTH: Every 2 min Split Jerks 2-2-2-1-1-1 WOD: 9 min AMRAP Run 3 laps (1008 m) buy-in then, Shoulder-2-Overhead for reps in remaining time Lv1: 95/65 Lv2: 135/85 Lv3: 155/105 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...
A. Every 90 sec x 3 sets @ 50% 3 High Hang Clean B. Every 90 sec x 3 sets @ 55%+ 3 Low Hang Clean C. Every 90 sec x 3 sets @ 60% 3 Below the Knee Hang Clean Then, rest 3 min and begin: D. Every 2 min (Squat) Clean 3-3-3-2-2-2-1-1-1 Start at ~70% and increase as...
ALL CLASSES SKILL: Kipping Pull-up progression WOD: "Fran" for time 21-15-9 Thrusters (95/65) Pull-Ups Lv1: 65/45 Lv2: 75/55 *This ICONIC CrossFit WOD will be run in heats, so you can get your choice pull-up bar, and cheer each other on! REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PEEK...
STRENGTH: 15 min to warm-up and complete: Snatch Pull 3-3-3-3 @ 90-100% Rest at least 90 sec between sets Partner WOD: 15 min AMRAP 20 Power Snatch* 10 Synchro Bar- Facing Burpees 30 Box jump Overs* 24/20” 10 Synchro Bar-Facing Burpees Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 *Snatch and Box jumps = one person works at a time, sharing...
WOD: 25 min AMRAP Run 336m Max rep Unbroken Push-Ups Max rep Unbroken DU* *Scale with 1 min of Max DU (does not have to be unbroken) Score = total push-ups + total Cus REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS...