10 Jan MONDAY, JANUARY 11TH
WOD A: For time: 3 rounds 10 Strict Pull-ups + 20 Unbroken* Wall Balls Rest 1.5 min between rounds 15 min cap *There is no stopping to rest, or dropping of the ball within...
WOD Blog
All in.
09 Jan SUNDAY, JANUARY 10TH
NUTRITION SEMINAR TODAY AT 3PM WITH COACH CHRIS! Join in to learn how to clean up your diet for performance, weight-loss, or just to get back on track! We will...
08 Jan SATURDAY, JANUARY 9TH
8:30 AM LITE N TITE PART A: 12 min AMRAP 6 HSPU/ Pike Push-Up 9 Cal Row 12 Box Jumps 8 min rest/switch PART B: 12 min AMRAP 6 SA DB/KB Clean R 6 SA DB/KB Push Jerk R 6...
07 Jan FRIDAY, JANUARY 8TH
STRENGTH: Every 2.5 min- 5 sets 4 Back Rack Lunges R + 4 Back Rack Lunges L (reverse step) WOD: For Time 10-1 Pistols (total) Knee-2-Elbow COOL DOWN: Pigeon pose/ glute stretch Overhead banded distraction. (VIDEO) REQUIRED by the City of San...
06 Jan THURSDAY, JANUARY 7TH
WOD: 25 min AMRAP Buy-in: 1000 m Row 75 Wall Balls (20/14) ...
05 Jan WEDNESDAY, JANUARY 6TH
STRENGTH: 5 rounds: 1 min for max reps of Strict Pull-ups 2 min rest In the rest, start gathering weights and warming up for WOD. WOD: 5 rounds for time 5 Deadlifts 25 Sit-ups 50 Double Unders Lv1: 165/115 Lv2:...
04 Jan TUESDAY, JANUARY 5TH
STRENGTH: Every 2 min for 5 sets: 5 Push Press (off rack) WOD: 2 min ON/ 1 min OFF- 5 rounds 7 Burpee Box Jumps Over (24/20') Hang-2-Overhead for reps Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City...
03 Jan MONDAY, JANUARY 4TH
STRENGTH: Every 2 min for 5 sets 5 Back Squats @ 70% (Week 1 of 5 of a 5x5 Back squat) WOD: 8 min AMRAP 6 Squat Cleans 12 Push-ups Lv1: 95/65 Lv2: 115/75 Lv3: 135/85 REQUIRED by the City of...
02 Jan SUNDAY, JANUARY 3RD
WOD: 21 min AMRAP 21 Air Squats 15 V-ups 9 Double DB Hang Power Clean 6 Double DB Push Jerk Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class....
01 Jan SATURDAY, DECEMBER 2ND
Classes Canceled due to weather. WOD: 21 min AMRAP 21 Air Squats 15 V-ups 9 Hang Power Cleans 6 Push Jerk Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY...