HERO WOD: “Hammer” 5 rounds, each round for time, of: 5 Power Cleans, 135/95 lbs 10 Front Squats, 135/95 lbs 5 Jerks, 135/95 lbs 20 Pull-ups Rest 1:30 between each round. Lv1: 95/65 Lv2: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class...
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...
A: Every 2 min x 4 sets 3 Position Hang Power Clean @ light, >50% (1 high hang + 1 above knee + 1 below knee) B: Every 2 min x 5 sets Halting Power Clean + Power Clean @ 65-75% C: Work up to 75% of 1 RM Deadlift then, Every 2 min x 5...
STRENGTH: Every 2.5 min x 4 sets 8 Strict Press @ 60-65% WOD: For time 10-8-6-4-2-4-6-8-10 Toes-to-Bar 35-30-25-20-15-20-25-30-35 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...
WOD: 25 min running clock Part A For time 10-1 Bar-Facing Burpees 1-10 Power Clean Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 At the 15 min mark…. Part B 10 min to find a 1 rep max Power Clean REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class...
Schedule changes due to weather conditions: 7 AM, 8 AM, 12 PM Outdoor Class ONLY 12 PM AND 6 PM Virtual on Zoom (no equipment necessary) LINK FOR VIRTUAL CLASS HERE!Password: 549884 STRENGTH: 30 sec on/90 sec off - 5x Max Strict Pull-ups/ Rows WOD: “Donny” 21-15-9-9-15-21 Deadlift Burpee *20 min cap Lv1: 135/95 Lv2: 185/135 Lv3: 225/155 REQUIRED...
2021 PANDEMIC DETOX TEST! "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats *This will be re-tested in 6 weeks! Do not change modification or movements mid-workout. And record carefully of any modifications so it can be replicated in 6 weeks for a more accurate result. *If you...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Challenge of the Month Max Unbroken Double Unders 5 min for as many attempts as wanted. WOD: For time 100 Pistols 5 Push-up EMOM *Start with Push-ups at the top of the minute *Scale up with...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. JOIN US for the Halloween Partner WOD: When: Sat, Oct 31 @ 8:30, 9:30, 10:30, 11:30 and 12:30 (ALL SPACES FILLED)Where: The field Standards/Details:- Partner format - male/male, female/female, or mixed gender - Rx (L3) and Scaled...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. JOIN US for the Halloween Partner WOD: When: Sat, Oct 31 @ 8:30, 9:30, 10:30 and 11:30. (Will add a 12:30 if needed) Where: The field Standards/Details:- Partner format - male/male, female/female, or mixed gender - Rx (L3)...