30 Dec

Posted at 20:00h in WOD

NYE WOD: “Countdown” 10-1 Deadlift 10-1 Bar Facing Burpees Run 100m every round (10x total) Lv1: 135/95 Lv2: 185/135 Lv3: 205/155 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...

29 Dec

Posted at 20:00h in WOD

WOD: EMOM for 30 min -5 Tempo Push-ups (3:0:3) -3-5 Strict Pull-ups, AHAP -10-15 Dbl DB Decline Floor Press -5 High Box Jumps -Rest REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...

28 Dec

Posted at 20:00h in WOD

STRENGTH: Every 2 min for 6 sets OHS (from rack) 5-5-3-3-1-1 Increase every set or every other set. WOD: 12 min AMRAP 3 Power Snatch 9 Back Squat 27 Double Unders Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Peek into the week...

27 Dec

Posted at 20:00h in WOD

Skill: 8 min Toe-2-Bar Technique Then, Alternating EMOM 12 (6 Sets) Max Unbroken Toe-2-Bar 2 Unbroken TGU (3 sets per side), pick load WOD: 7 min AMRAP 10 Hang DB Snatch 10 DB Overhead Walking Lunges (total) Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...

26 Dec

Posted at 20:00h in WOD

A + B: Every 90 sec - 8 sets (12 min) A. 4 sets of: Clean High Pull + High hang squat clean + Front squat Then,  B. 4 sets of: Halting Power Clean+ Hang Squat Clean C + D: Every 2 min for 8 sets (16 min) C. 4 sets...

25 Dec

Posted at 20:00h in WOD

8:30 AM Lite N Tite WOD 20 min AMRAP:  10 Renegade Rows (35/25) 15 OH sit ups w/ plate (25/15) 20 Double DB Thrusters (35/25) 25 Box Jumps, 24/20 30 Grasshoppers 35 DB Snatch (single arm) (35/25) 40 DUs/ 120 Singles 9:30, 10:30, 11:30 AM CLASSES STRENGTH Every 2 min, 5x 3 Halting Split...

23 Dec

Posted at 21:00h in WOD

WOD: "12 DAYS OF CROSSFIT" (CFPH Outdoor Version) 1 Thruster, 135/95 lbs 2 Hang Power Cleans, 135/95 lbs 3 Deadlifts, 135/95 lbs 4 Burpees 5 Strict T2B/Knee raises/ V-ups 6 Box Jumps, 24/20 in 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings, 53/35 lbs 10 Sit-ups 11 Wall Balls, 20/14 lbs 12 Strict Pull-ups Perform just...

22 Dec

Posted at 21:00h in WOD

STRENGTH/ SKILL Every 90s- 6 sets, for quality: Behind the neck PP + Snatch balance + OHS WOD For time: 40 Cal Row 10 Snatches 800m Run 10 Snatches Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Peek into the Week...

21 Dec

Posted at 21:00h in WOD

STRENGTH: Every 2 min for 5 setsBack rack lunges x 5 each leg WOD: 15 min AMRAP 30 Double Unders 15 Hang Squat Cleans, 75/55 10 Lateral Burpees REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...

20 Dec

Posted at 21:00h in WOD

A. 30 sec on/off- 6 rounds  30s Strict pull-ups 30s Rest 30s Hollow hold 30s Rest 5 min rest/switch then, B. 30 sec on/off - 6 rounds 30s Box jumps/ Step-ups 30s Rest 30s HSPU/ box HSPU 30s Rest ...