06 Feb

Posted at 20:00h in WOD

WOD: Deadlift Work up to 75% and begin: 3 x 5 @ 75-80% 3 x 3 @ 80-85% 3 x 1 @ 90-95% Rest 2 min between sets Finish: 3 x 30 sec L-Hang Hold REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PEEK into the WEEK...

05 Feb

Posted at 22:09h in WOD

WOD: (ALL CLASSES) 5 rounds for time: 336m Run 10 HSPU 15 T2B 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 ...

04 Feb

Posted at 21:37h in WOD

STRENGTH: Alternating sets, 5x: -Back Rack Lunges x 5 per leg (do not alternate legs) -5 High Box Jumps  WOD: 10 min AMRAP 10 Pistols 25 Unbroken Double Unders 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...

03 Feb

Posted at 20:00h in WOD

WOD: For time 60 Cal Row 50 Wall Balls  40 Alternating DB Snatch (50/35) 30 Pull-ups  20 Shuttle Runs, 25m  10 Burpee Box jump Overs (24/20") 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...

02 Feb

Posted at 20:11h in WOD

WOD: Power Cleans A. (6 min) Every 90 sec- x 4 sets  Halting Clean High Pull + 2 Hang Power Clean B. (6 min) Every 90 sec x 4 sets Halting Power Clean + Power Clean C. (18 min) Every 90 sec x 12 sets  Power Clean 3-3-3-2-2-2-1-1-1-1-1-1 Finish: PNF Hamstring stretch REQUIRED by the City of San...

01 Feb

Posted at 21:22h in WOD

STRENGTH: 3 sets alternating: -5-8 DB Windmills per side -30 sec L-hang WOD: 10-1 Renegade Rows 25m Filly Mixed Rack Carry (x10) *Scale with one push-up 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: 549884Class @ 12 PM PEEK into...

31 Jan

Posted at 20:00h in WOD

STRENGTH: Every 3 min, for 5 sets 5 Back Squats @ 85% (week 5 of 5) Or work up to a 5 rep max (over the 5 sets) WOD: For Time (10 min cap) 1-1-1  300m Run 15-12-9  Thruster Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY...

30 Jan

Posted at 20:01h in WOD

A: Every 90 sec x 4 sets @ light, >50% 3 Position Hang Squat Snatch: 1 High Hang + 1 Above Knee + 1 Below Knee B: Every 90 sec @ 65-75% x 4 sets Halting Power Snatch  + Snatch (squat or power) C: Every 2 min x 6 sets @ 80-90% 1 Squat SN...

28 Jan

Posted at 20:00h in WOD

We are sending our Coach Christos off today before he goes to travel the country with one of his favorite WODs: HERO WOD: "DT" 5 rounds for time 12 Deadlifts 9 Hang Power Clean 6 Push Jerks Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 From Beyond the Whiteboard: "In honor of USAF SSgt Timothy P....