04 Apr MONDAY, APRIL 5TH
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...
WOD Blog
All in.
03 Apr SUNDAY, APRIL 4TH
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...
02 Apr SATURDAY, APRIL 3RD
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...
01 Apr FRIDAY, APRIL 2ND
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...
31 Mar THURSDAY, APRIL 1ST
A: Every 2 min x 4 sets 3 Position Hang Power Clean @ light, >50% (1 high hang + 1 above knee + 1 below knee) B: Every 2 min x 5 sets Halting Power Clean +...
30 Mar WEDNESDAY, MARCH 31ST
STRENGTH: Every 2.5 min x 4 sets 8 Strict Press @ 60-65% WOD: For time 10-8-6-4-2-4-6-8-10 Toes-to-Bar 35-30-25-20-15-20-25-30-35 Double Unders REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS...
29 Mar TUESDAY, MARCH 30TH
STRENGTH: Every 2 min x 5 sets 3 Back Squats @75% WOD: 8 min AMRAP 8 Double DB Power Cleans 16 Double DB Overhead Walking Lunges 8 Double DB Burpee Deadlifts 16 Double DB Overhead Walking Lunges Lv1: 25/15 Lv2:...
28 Mar MONDAY, MARCH 29TH
WOD: "Fight Gone Bad" 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calorie Rest 1 min Score is total reps. REQUIRED...
27 Mar SUNDAY, MARCH 28TH
A: Every 2 min x 5 sets 3 Position Hang Snatch- (squat or power) @ light, >50% 1 high hang + 1 above knee + 1 below knee B: Every 2 min x 5 sets...
26 Mar SATURDAY, MARCH 27TH
STRENGTH: Every 2 min, 5 sets 5 Tempo Push-ups 3:0:3 AHAP WOD: 3 rounds for time 336m Run 40 Sit-Ups 30 RKBS Lv1: 35/25 Lv2: 53/35 Lv3: 70/53 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...