WOD: 5 rounds for time 5 Burpees 20 Air Squats 5 Burpees 20 KBS (53/35) 5 Burpees 20 Alternating Lunges 5 Burpees 10 Toes-to-bar *30 min cap* REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...
A: EMOM 4 Snatch high pull + Hang power snatch (light-mod warm-up weight) B: Every 90 sec x 9 sets Power Snatch 3-3-3-2-2-2-1-1-1 Rest 3 min, then: C: EMOM 4 Clean high pull+ hang power clean (Light-mod warm-up weight) D: Every 90 sec...
STRENGTH/SKILL: Split jerk drills then, 12 min to find a heavy 1 rep split jerk (off rack) WOD: 5 min AMRAP, 2 min rest -2 cycles 5 Hang Power Cleans 5 Shoulder-to-Overhead 10 Push ups Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 REQUIRED...
STRENGTH: Every 2 min for 5 sets 2 Back Squats @ 80% WOD: 2 min on/ 1 min off- 6 rounds Row 12/10 cal then, Overhead Squats for reps in remaining time Score = total reps Lv1: 65/45 Lv2: 95/65 Lv3:...
Skill: Kipping Pull-ups/Butterfly pull-ups technique (10 min) Strength: 30 sec on/1 min rest- 5x Max rep Chest-to-Bar Pull-ups/ Pull-ups WOD: 10 min AMRAP 8 Rolling Pistols 16 Bent Over Dbl DB Rows 40 Double Unders Lv3: 35/25 REQUIRED by the City...
Skill: 10 min to find max height: standing box jump WOD: For time: 21-15-9 Deadlift 800m Run after each round Lv1: 155/105 Lv2: 195/135 Lv3: 225/155 Finish: PNF Hamstring stretch BB Calf smash REQUIRED by the City of San Francisco: Short COVID-19...
STRENGTH: Every 2 min x 5 sets 5 Strict Press @ 70% WOD: 12 min AMRAP 3 rounds 25ft Handstand Walk/ 25m Bear Crawl 25m Box Push 45/25 Then, AMRAP in remaining time 5 Strict-push up burpees 10 Single Arm...
A. Every 90 sec x 4 sets Clean High Pull + HPC +FS B. Every 90 sec x 4 sets Clean High Pull + Hang Squat Clean C. EMOM 10 1 Squat Clean D. Every 2...
8:30 AM Lite N Tite: 20 min AMRAP- Partner WOD (single KB) Row 500m 40 Hang KB Snatch 20 KB OHS (single arm) Row 1000m 50 KB Clean and Jerks 50 Goblet Lunges Lv3: 50/35 Only one partner works...
Memorial WOD: "Fernando" Today we are remembering the life of a dear member of CFPH, Fernando Nava (1980-2018). Fernando passed away from unknown causes on March 18th, 2018. Fernando lived right...