25 Mar FRIDAY, MARCH 26TH
Represent by wearing your CFPH shirt today! Don't have one? You can buy one at the field ;-) CrossFit Games Open 21.3 and 21.4 READ ALL RULES AND STANDARDS BEFORE ARRIVING- HERE 21.3 For...
WOD Blog
All in.
24 Mar THURSDAY, MARCH 25TH
WOD: 2 rounds of the following (12 min total) 2 min: 15 Box jumps (24/20) then, Thrusters for reps in remaining time Rest 1 min 2 min: 20 Wall balls then, Power Snatch for reps in remaining time Rest...
23 Mar WEDNESDAY, MARCH 24TH
STRENGTH: Turkish Get- Ups 4 x 1 each side (12 min) WOD: 15 min AMRAP 5 Strict HSPU 10 Pistols 15 V-ups REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR...
22 Mar TUESDAY, MARCH 23RD
Skill/Strength: Bar Muscle-Up Technique -Kip swings -Hip to bar -Jumping MU Then, 30 sec on/ 90 sec off- 5 rounds Max reps Bar MU/ Jumping MU/ or C2B pull-ups WOD: 21-15-9 Sumo Deadlift High-Pull 336m run after each set of SDHP Lv1:...
21 Mar MONDAY, MARCH 22ND
STRENGTH: Every 2.5 min x 5 sets 5 Back Squat @ 70% WOD: 10 min Clock...
20 Mar SUNDAY, MARCH 21ST
A. Split Jerk Drills: -Positioning (w/ PVC) -Tall Jerks 3x3 @ light -Long step drill 3x3 @ light B. Every 90 sec- 4 sets 2 Pause Split Jerk* + 1 Split jerk (*2 sec pause in bottom...
19 Mar SATURDAY, MARCH 20TH
PARTNER WOD: For time Buy-in: Relay 20 shuttle runs, 50m Then, share work as desired: 100 Push Press, 65/45 100 Sit-ups 100 Wall balls, 20/14 then, Cash out: Relay 20 Shuttle Runs, 50m REQUIRED by the City of San Francisco:...
18 Mar FRIDAY, MARCH 19TH
WOD: 21.2/ 17.1 IMPORTANT! Read the movements standards HERE. For time: 10 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee...
17 Mar THURSDAY, MARCH 18TH
WOD: Tabata 20 sec on/10 sec off- 8rds of each: Row/Bike 1 min rest Jumping lunges 1 min rest Plank Mobility: A or B A. Shoulders Lat foam roll (2-3min each side) Banded overhead distraction -1 min per sideShoulder External...
16 Mar WEDNESDAY, MARCH 17TH
WOD: For time Group 1 WOD Version 800m Run 30 Pull-ups 800m Row 30 Push-ups 400m Run 20 Pull-ups 400m Row 20 Push-ups 200m Run 10 Pull-ups 200m Row 10 Push-ups Group 2 WOD Version 800m Row 30 Push-ups 800m Run 30 Pull-ups 400m Row 20 Push-ups 400m run 20 Pull-ups 200m Row 10 Push-ups 200m...