23 Feb WEDNESDAY, FEBRUARY 24TH
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...
WOD Blog
All in.
22 Feb TUESDAY, FEBRUARY 23RD
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 MONDAY, FEBRUARY 22ND
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...
20 Feb SUNDAY, FEBRUARY 21ST
A. Every 90 sec x 3 sets @ 50% 3 High Hang Clean B. Every 90 sec x 3 sets @ 55%+ 3 Low Hang Clean C. Every 90 sec x 3 sets @ 60% 3 Below the...
19 Feb SATURDAY, FEBRUARY 20TH
ALL CLASSES SKILL: Kipping Pull-up progression WOD: "Fran" for time 21-15-9 Thrusters (95/65) Pull-Ups Lv1: 65/45 Lv2: 75/55 *This ICONIC CrossFit WOD will be run in heats, so you can get your choice pull-up bar, and cheer each other on!...
18 Feb FRIDAY, FEBRUARY 19TH
STRENGTH: 15 min to warm-up and complete: Snatch Pull 3-3-3-3 @ 90-100% Rest at least 90 sec between sets Partner WOD: 15 min AMRAP 20 Power Snatch* 10 Synchro Bar- Facing Burpees 30 Box jump Overs* 24/20” 10 Synchro Bar-Facing...
17 Feb THURSDAY, FEBRUARY 18TH
WOD: 25 min AMRAP Run 336m Max rep Unbroken Push-Ups Max rep Unbroken DU* *Scale with 1 min of Max DU (does not have to be unbroken) Score = total push-ups + total Cus REQUIRED by the...
16 Feb WEDNESDAY, FEBRUARY 17TH
STRENGTH: Every 2.5 min, 5 sets 3 Back Squat @ Same weight all 5 sets WOD: Every 2 min/ 1 min rest - 5 rounds Row 10/8 Cal Hang Squat Cleans for reps in remaining time Rest,...
15 Feb TUESDAY, FEBRUARY 16TH
Skill: Kipping HSPU progressions- Video WOD: 30 sec on/off - 6 rds HSPU for reps T2B for reps Finisher: “T-Y-I-W” 15 sec arm raises in each position- 3 rounds then, Overhead banded distraction 1 min per side REQUIRED by the City of...
14 Feb MONDAY, FEBRUARY 15TH
Schedule, weather permitting: 11am, 12pm, 4pm, 5pm, 5:30pm, 6pm! HERO WOD: "Rankel" 20 min AMRAP 6 Deadlifts (225/155) 7 Burpee Pull-ups 10 Kettlebell Swings (70/53) 200 m Run Lv1: 155/105, 35/25 Lv2: 185/135, 53/35 Lv3: 225/155, 70/53 "U.S....