15 Mar TUESDAY, MARCH 16TH
WOD: 25 min running clock Part A For time 10-1 Bar-Facing Burpees 1-10 Power Clean Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 At the 15 min mark…. Part B 10 min to find a 1 rep max Power Clean REQUIRED by the City of...
WOD Blog
All in.
14 Mar MONDAY, MARCH 15TH
STRENGTH: Every 2 min Behind the Neck Snatch Push Press 5-4-3-2-1 Work up to a heavy one rep VIDEO (1:1 ration to max snatch) WOD: 12 min Partner Relay (you go, I go) 6 Hang Squat Snatch 6 Box Jumps (24/20) Lv1:...
13 Mar SUNDAY, MARCH 14TH
A. Every 90 sec x 3 sets 3 Tall Clean @ >40% (video link) B. Every 90 sec x 3 sets 3 High Hang Clean @ ~50% C. Every 2 min- 4 sets Hang Cleans 3-3-2-2 @<60% D. Every 3...
12 Mar SATURDAY, MARCH 13TH
8:30 AM Lite N' Tite For time: 50 Cal row 50 Sit-ups 50 Dbl DB Deadlifts (50/35) 50 Step Overs 24/20" 50 Jumping Pull-ups 50 Air Squats 500m Run 9:30/ 10:30/ 11:30 AM CLASSES Strength: 30 sec Max Strict Pull-Ups, 90 sec...
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...
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...