11 Mar FRIDAY, MARCH 12TH
WOD: CrossFit Games Open 21.1 Rx and Scaled Standards HERE For Time (15 min cap) 1 Wall Walk 10 Double Unders 3 Wall Walk 30 Double Unders 6 Wall Walk 60 Double Unders 9 Wall Walk 90 Double Unders 15 Wall Walk 150...
WOD Blog
All in.
10 Mar THURSDAY, MARCH 11TH
1 min stations, 5 rounds (30 min total) -2 Box pushes (45/25), 25m -Filly Mixed Carry 25m Total* (50/35) -Broad Jumps, 12m -L-hang (30 sec accumulated) -200m Run -Rest *Filly mixed carry is 12.5m each arm, 25...
09 Mar WEDNESDAY, MARCH 10TH
Skill: 7 mins of Handstand Play STRENGTH: Every 3 min, 3 sets 10 Strict Press @ 55% WOD: 2 min on, 1 min off- 5 rounds Row 10/8 cal buy-in then, Hang Power Clean + Push Press for...
08 Mar TUEDAY, MARCH 9TH
STRENGTH: Every 3 min for 4 sets 10 Back Squats @ 60% of 1 RM Same weight across all sets WOD: 30 sec on/off - 6 rounds 30 sec for reps: DB Box Step Overs (24/20) Rest...
07 Mar MONDAY, MARCH 8TH
WOD: “Blackjack 21” A. 7 min AMRAP 21 Wall Balls (20/14) 7 Toes-2-Bars 3 min rest B. 7 min AMRAP 7 Power Cleans (115/75) 14 Hand-release Push-ups 3 min rest C. 7 min AMRAP 14 Pistols 21 Double Unders REQUIRED by the City of San Francisco:...
06 Mar SUNDAY, MARCH 7TH
A. Every 2 min for 4 sets Power Clean + Front Squat + Push Press + Push Jerk @ 75-80% B. Every 2.5 min for 6 sets Clean and Jerk @ 85-95% 2-2-2-1-1-1 C. Every 2 min for...
05 Mar SATURDAY, MARCH 6TH
8:30 AM Lite N Tite 1 min stations for max reps- 5 rounds -Row for calories -Burpee Box jump overs (24/20) -Double DB Ground-2-Overhead (35/25) -25m Shuttle Runs -Wall Balls (20/14) -2 min Rest 9:30/ 10:30/ 11:30 AM...
04 Mar FRIDAY, MARCH 5TH
STRENGTH: Every 90 sec for 6 sets: Thrusters (from ground) 3-3-2-2-1-1 Increase every other round. Working up to 85-90% (not a max). WOD: CF Open 11.6/12.5/18.5 7 min AMRAP Increase by 3 reps every round...
03 Mar THURSDAY, MARCH 4TH
WOD: For time: 60/50 Cal Row 100 Bicycles 50 KBS 100 Grasshoppers 40 KB Lunges 100 Bicycles 30 KB Hang Snatch 100 Grasshoppers 20 HSPU 100 Bicycles 10 Bar MU/ Burpee C2B/ Burpee Pull-up 100 Grasshoppers Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 REQUIRED by the City of...
02 Mar WEDNESDAY, MARCH 3RD
WOD: 40 min to find: 1 Rep Max Deadlift REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12 PM PEEK...