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...
WOD Blog
All in.
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...
01 Mar TUESDAY, MARCH 2ND
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 MONDAY, MARCH 1ST
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 SUNDAY, FEBRUARY 28TH
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 SATURDAY, FEBRUARY 27TH
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 FRIDAY, FEBRUARY 26TH
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 THURSDAY, FEBRUARY 25TH
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...