Strength: Every 2 min for 5 sets: 5 Strict HSPU WOD: 16 min Clock 1000m row Buy-in, Then AMRAP in remaining time: 20 Alternating DB Snatch 10 Toes-to-bar 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: 290772Class @ 12 PM PEEK...
Strength: Every 3 min for 5 sets 10 Back Squat @ 5-10# heavier than 4/12 Or @ 68% WOD: 12 min AMRAP 36 DU 24 KBS 12 Goblet Squats Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12...
A. Every 90 sec x 5 sets 1 Power Clean + 1 Hang Squat Clean + 1 Push Press + 1 Push Jerk Warm up weight, build as desired (up to 65%) B. Every 2 min x 6 sets Clean and Jerk 3-2-2-1-1-1-1 Build each set C. 10 min to find Heavy 1...
CrossFit PairUP Throwdown Register HERE (Optional) For time: 30 Synchronized Deadlifts, 185/125 lbs 30 Synchronized Bar Facing Burpees Run, 400 m 20 Synchronized Deadlifts, 185/125 lbs 20 Synchronized Bar Facing Burpees Run, 400 m 10 Synchronized Deadlifts, 185/125 lbs 10 Synchronized Bar Facing Burpees Run, 400 m Rest 5 mins 10...
Strength: 5 sets with Dbl DB/KB: 4 Hang Power Clean + 6 Push Press + 8 Front Rack Box Step-ups per leg Rest 60-90s between sets WOD: 8 min AMRAP with Partner Max rep Cal Row Max rep Box Push, 25m (45/25) One partner rows while the other is on the box. Switch...
Hero WOD: “Kalsu” 100 Thrusters for time 5 Burpees at the top of every min Lv1: 65/45 Lv2: 95/65 Lv3: 135/95 25 min cap Burpee Scale: Lv1: no burpees Lv2: 3 burpees 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...
WOD: “Mini Nicole” 15 min AMRAP Max rep pull-ups 200m run Strength/Skill: 3 rounds for quality/ weight: 25 Ft Handstand Walk/ 5 Wall Walks 50m Dbl KB/DB Farmer Carry (pick load) 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...
STRENGTH: 15 min to complete: Clean Pull 3-3-3-3 @ 85-100% of 1 RM Clean (do not tap- and-go!) WOD: "Death by Weight" 1 Power Clean Every 75 sec Adding 10# every interval Starting weight: Lv1: 65/45 Lv2: 95/65 Lv3: 135/95 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS...
STRENGTH: Every 2 min for 5 sets 5 Push Press ~65-75% (Last performed on 1/5/21) WOD: For time, partition as desired: 300 DU 150 Sit-ups 75 Push-ups Scaled: 150 DU/500 Singles 100 Sit-ups 50 Push-ups *20 min cap* ...
A. Every 90 sec Snatch Balance (from rack) 3-2-2-1-1-1 *For quality and confidence: if not landing in the bottom of the squat, go lighter! B. Every 2 min x 3 sets 3 High Hang Snatch C. Every 2 min x 3 sets 3 Low Hang Snatch (Above knee) D. 10 min to find and...