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09 May

Posted at 18:31h in Uncategorized

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...

08 May

Posted at 21:18h in WOD

HAPPY Mother's Day! A. From rack: Every 2 min for 3 sets 3 “Tempo” Push Press 3 sec lower into the catch @ 75-85% B. Complex: Every 90 sec x 10 sets (15 min) Power clean +...

07 May

Posted at 20:00h in WOD

8:30 AM Lite N Tite A: 7 min AMRAP 10 Goblet Squats 53/35 50m shuttle run 3 min rest, then: B. 7 min AMRAP 14 Wall Balls, 20/14 28 DU 3 min rest, then: C. 7 min AMRAP 14 Hang DB/KB...

06 May

Posted at 21:21h in WOD

"Tabata That" 20 sec on/ 10 sec rest - 8 rounds of each  Row Cal  1 min rest Hang Power Snatch, 45/35 1 min rest Thruster, 45/35 1 min rest Push-ups 1 min rest Sit-ups  Tabata score is the lowest reps...

05 May

Posted at 22:33h in WOD

Strength/Skill: 30 sec on/ 1 min off- 5 rounds 30 sec max reps- Bar Muscle Ups or Strict Pull-ups/ Negative Pull-ups 1 min rest 30 sec max distance Handstand walk or Handstand hold 1 min...

04 May

Posted at 20:00h in WOD

STRENGTH: Every 2 min for 6 sets Strict Press 3-3-2-2-1-1 @ 80-95% (start at 80% and increase every other, or every set) WOD: 15 min AMRAP 10 Double DB Burpee Sumo DL 15 Double DB Hang Snatch  30...

03 May

Posted at 20:00h in WOD

STRENGTH: Every 2 min for 5 sets 3 Back Squats @ 80% WOD: for time 21-18-15-12-9-6-3 Pistols (total) Plate Overhead Sit-ups (35/25) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS...

02 May

Posted at 21:22h in WOD

Skill: barbell cycling technique WOD:  for time: 800m Run 20 Clean and Jerks 800m Run 15 Clean and Jerks 800m Run 10 Clean and Jerks Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...

01 May

Posted at 20:00h in WOD

A. Every 90 sec for 6 sets (9min) 2 Snatch Pulls @ 100%+ B. 10 min to find 1 rep max Snatch (power or squat, athlete's choice) C.  Then, drop to 75% of that weight:  Every 30...

30 Apr

Posted at 20:49h in WOD

Partner WOD for time: 50 Cal Row  50 Overhead Squats 50 Chest-to-bar pull-ups 50 Thrusters 50 Box Jumps (24/20") 50 Power Cleans  50 Toes-to-bars 50 Cal Row  Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Shared work, one partner works at a time. Lite N...

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