WOD Blog

All in.

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...

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...

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...

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...

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:...

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...

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...

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....

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...