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...
NYE WOD: “Countdown” 10-1 Deadlift 10-1 Bar Facing Burpees Run 100m every round (10x total) Lv1: 135/95 Lv2: 185/135 Lv3: 205/155 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...
WOD: EMOM for 30 min -5 Tempo Push-ups (3:0:3) -3-5 Strict Pull-ups, AHAP -10-15 Dbl DB Decline Floor Press -5 High Box Jumps -Rest REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class....
STRENGTH: Every 2 min for 6 sets OHS (from rack) 5-5-3-3-1-1 Increase every set or every other set. WOD: 12 min AMRAP 3 Power Snatch 9 Back Squat 27 Double Unders Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 REQUIRED by the City of San...
Skill: 8 min Toe-2-Bar Technique Then, Alternating EMOM 12 (6 Sets) Max Unbroken Toe-2-Bar 2 Unbroken TGU (3 sets per side), pick load WOD: 7 min AMRAP 10 Hang DB Snatch 10 DB Overhead Walking Lunges (total) Lv1: 25/15 Lv2:...
A + B: Every 90 sec - 8 sets (12 min) A. 4 sets of: Clean High Pull + High hang squat clean + Front squat Then, B. 4 sets of: Halting Power Clean+...
8:30 AM Lite N Tite WOD 20 min AMRAP: 10 Renegade Rows (35/25) 15 OH sit ups w/ plate (25/15) 20 Double DB Thrusters (35/25) 25 Box Jumps, 24/20 30 Grasshoppers 35 DB Snatch (single...
WOD: "12 DAYS OF CROSSFIT" (CFPH Outdoor Version) 1 Thruster, 135/95 lbs 2 Hang Power Cleans, 135/95 lbs 3 Deadlifts, 135/95 lbs 4 Burpees 5 Strict T2B/Knee raises/ V-ups 6 Box Jumps, 24/20 in 7 Hand Release...
STRENGTH/ SKILL Every 90s- 6 sets, for quality: Behind the neck PP + Snatch balance + OHS WOD For time: 40 Cal Row 10 Snatches 800m Run 10 Snatches Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 REQUIRED by the City of San Francisco:...
STRENGTH: Every 2 min for 5 setsBack rack lunges x 5 each leg WOD: 15 min AMRAP 30 Double Unders 15 Hang Squat Cleans, 75/55 10 Lateral Burpees REQUIRED by the City of San Francisco: Short COVID-19...