WOD Blog

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Strength: Every 2 min for 5 sets 3 Tempo Push Press (0:0:3) -3 sec lower to receiving position Partner Relay WOD: 10 min AMRAP Row 10/8 cal 5 Shoulder-to-overhead Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 One partner completes an entire round...

Strength: Every 3 min x 5 sets 8 Back Squats @68-70% WOD: 15 min AMRAP 12 Air Squats 9 Push-ups 6 Power Cleans  Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY...

Hero WOD: "Dork" 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 53/35 lbs. 15 Burpees *30 min time cap* "Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm...

STRENGTH: EMOM 10 1 Snatch Working up towards 75-80% of 1 RM WOD: “Bar-manda” 9-7-5 Bar Muscle-up Snatch (squat or power) Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Sub: Burpee C2B pull-up (14 min cap) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...

A. Every 2 min for 5 sets: 3 Tempo* Push Jerks (@light-mod weight)  -2 sec hold in catch position (with bar overhead) -3 sec lower to receiving position B.  Every 2 min for 5 sets 2 Push...

8:30 AM Lite 'N Tite 1 min stations for max reps - 4 rounds -15m Shuttle Run -Double DB Front Squats (35/25) -Cal Row -Double DB Burpees DL (35/25) -Box Jumps -Rest  9:30, 10:30, 11:30AM WOD A.  Partner Relay 5 min...

WOD: 4 min AMRAP/ 2 min Rest- 4 cycles *Restart AMRAP each cycle* 6 Toes-to-bar 6 Push Press 6 Overhead Lunges  Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finish: Accumulate 3 min plank hold REQUIRED by the City of San Francisco: Short...

WOD "Chipper" For time: 1000m Row 800m Run 70 Double Unders  60 Wall Balls (20/14) 50 Grasshoppers 40 Hang KB/DB Snatch (50/35) 30 Burpees 20 Clean and Jerks 10 Squat Snatch Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco:...

STRENGTH: Work up to 80% of 1 RM Deadlift (or about 10# heavier than 4/1) then: 20 min EMOM -3 Deadlift @ 80%  -5 Box jumps at high (~30+/24+) -10-15 ft HS walk/ 25m Bear...

STRENGTH: Every 2 min x 5 sets 3 Strict Press @ 75%  WOD: 15 min AMRAP 7 HSPU 8 Chest-2-Bar Pull-ups 15 V-ups REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK...