STRENGTH: 1 min stations, for 5 rounds: -Front Foot Elevated Lunges x5 each leg wtih KB/DB- AHAP -Bent Over Row w/ KB/DB x 10 -Plank Bird Dog x 10 WOD: 10 min AMRAP 50 Unbroken Double Unders 20 Reverse Step Goblet Lunges (single DB/KB) Lv1: 35/20 Lv2: 45/25 Lv3: 53/35 REQUIRED by the City of San Francisco: Short...
WOD: Clean and Jerk Sindie's* 1-10 Clean and Jerks 1 rd Sindy* between each set (10 total) *Sit-up Cindy (Sindy)= 5 Push-up + 10 Sit-ups + 15 Air Squats 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. A PEEK INTO THE WEEK...
STRENGTH: Every 2.5 min, for 5 sets 3 Deadlifts WOD: 3 rds for time 26 Hang DB/KB Snatch (50/35) 336 m Run REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO THE WEEK...
OUTDOOR CLASSES CANCELED DUE TO WEATHER. #rainydaysunday JOIN FROM YOUR HOME FOR VIRTUAL CLASS INSTEAD AT 10:30AM Home WOD: 5 rounds for time: 60 Air Squats 30 Plank Up-downs (VIDEO) 15 HSPU/ Pike Push-ups LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 10:30 AM ...
8:30 am Lite N Tite: A: 2 min on/ 1 min off- 5x Run 100m Alternating DB Snatch for reps, (50/35) B: 2 min on/ 1 min off- 5rds 15/10 Cal Row Pistols for reps 9:30, 10:30, 11:30 WOD: A: Every 2 min for 10 min 5 Overhead Squats B: 2 min on/1 min off- 5rds 15/10 Cal...
WOD: "Plate" 25 Min AMRAP 10 Plate SN 10 OH Plate Lunges 10 Burpees onto plate 10 Plate Sit-Ups 10 Plate Russian Twists (R/L=1 Rep) Lv1: 25/15 Lv2: 35/25 Lv3: 45/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO THE WEEK...
STRENGTH: DEADLIFT 8 min to work up to at least 75% then, Every 2.5 min for 5 sets: 5 Deadlifts *try to do at least 3 sets at the same weight *Go heavier than 11/12/20 WOD: 6 min AMRAP 25 Unbroken DU 20 RKBS (70/53) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...
WOD: Alternating EMOM, 25 min -Max Rep HSPU -50m Farmer Carry -Max Rep Push-Ups -30 sec Hollow Hold -Rest REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO THE WEEK...
WOD Prep: EMOM 8 1 Squat Clean @ 70-90% Start around 70% and increase every set or every other set to prepare for part B of the WOD. WOD: CrossFit Games Open 18.2 12 min to complete 18.2 1-10 Double Dumbbell Squats (Rx-50/35, Scaled- 35/20) Bar Facing Burpees 18.2a In the remaining time find: 1 Rep...
BENCHMARK WOD: "JERRY" for time: Run 1 mile Row 2k Run 1 mile REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO THE WEEK...