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01 Mar

Posted at 20:00h in WOD

STRENGTH: 15 min to find: 1 RM Strict Press WOD: “5-Hundo” 500m Overhead Plate Carry 45/35 5 Plate Burpees (hop onto plate) every time the plate comes below head *15 min cap* REQUIRED by the City of San...

28 Feb

Posted at 20:50h in WOD

STRENGTH: 20 min to establish a 1 RM Back Squat WOD: 7 min AMRAP: 7 Medicine Ball Clean (20/14) 21 Unbroken Double Unders REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...

27 Feb

Posted at 20:46h in WOD

WOD: Power Snatch A. Every 2 min x 6 sets  3 Position Power Snatch @ 50-60% (1 Hip+ 1 mid thigh + 1 below knee) B. Every 2 min x 6 sets  2 Halting Power...

26 Feb

Posted at 23:07h in WOD

Strength: Turkish Get-Up 4 x 2 (2 reps per arm) Partner WOD: 90 sec on/ 30 sec off- 4 rds Calorie Row Curtis P's 75/55 (35/25 DB for Lite N Tite) One partner Rows while the other...

25 Feb

Posted at 20:00h in WOD

Benchmark WOD Re-test: "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class...

24 Feb

Posted at 20:00h in WOD

STRENGTH: Every 2 min, 5 sets  Back Squat  2 Tempo 1.25 Back Squats* + 2 Back Squats (4 squats total per set) @60-70% *3 sec down, up ¼, hold for 1 sec, “drop” back to...

23 Feb

Posted at 20:15h in WOD

Skill: 10 min skill practice- athletes choice (DUs, Handstands, Bar Muscle Ups, Mobility…) WOD: 2k Row for time  5 min rest then, CrossFit Open 12.1 7 min AMRep: Burpees REQUIRED by the City of San Francisco: Short...

22 Feb

Posted at 21:21h in WOD

STRENGTH: Deadlift Holds Every 2 min for 5 sets 30 sec DL (with barbell) hold, with 1 Deadlift every 10 sec (3 total) @ 75-80% of Max WOD: “Annie on a Farm”  50-40-30-20-10  -Double Unders  -Sit-ups 100m Double KB...

21 Feb

Posted at 21:01h in WOD

STRENGTH: Every 2 min Split Jerks  2-2-2-1-1-1 WOD:  9 min AMRAP Run 3 laps (1008 m) buy-in then, Shoulder-2-Overhead for reps in remaining time Lv1: 95/65 Lv2: 135/85 Lv3: 155/105 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY...

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