23 Dec THURSDAY, DECEMBER 24TH
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...
WOD Blog
All in.
22 Dec WEDNESDAY, DECEMBER 23RD
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:...
21 Dec TUESDAY, DECEMBER 22ND
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...
20 Dec MONDAY, DECEMBER 21ST
A. 30 sec on/off- 6 rounds 30s Strict pull-ups 30s Rest 30s Hollow hold 30s Rest 5 min rest/switch then, B. 30 sec on/off - 6 rounds 30s Box jumps/ Step-ups 30s Rest 30s HSPU/ box HSPU 30s Rest ...
19 Dec SUNDAY, DECEMBER 20TH
WOD: "CROSSFIT TOTAL" Find the 1 rep max of each movement for the day: Back Squat Strict Press Deadlift ...
18 Dec SATURDAY, DECEMBER 19TH
WOD: 25 min AMRAP 100 m run 10 Single Arm DB Burpees DL (35/25) 200m run 20 V-ups 300m run 30 Single Arm DB Hang Snatch (35/25) 400 m run 40 Grasshoppers A PEEK INTO THE WEEK...
17 Dec FRIDAY, DECEMBER 18TH
STRENGTH: A. Every 2 min- 3 sets 2 [Halting* Snatch High Pull + Hang Power Snatch] *2 sec pause at knee B. Every 90 sec x 6 sets Halting* Power Snatch + Power Snatch *2 sec...
16 Dec THURSDAY, DECEMBER 17TH
STRENGTH: Every 2 min, 8 x 3 Push Press + 2 Push Jerks + 1 Split Jerks WOD: 30 sec on/off - 10 rounds Row for max calories REQUIRED by the City of San Francisco: Short...
15 Dec WEDNESDAY, DECEMBER 16TH
STRENGTH: 1 min stations, for 5 rounds: -Front Foot Elevated Lunges x5 each leg wtih KB/DB- AHAP -Bent Over Row w/ KB/DB x 10 -Plank Bird Dog x 10 WOD: 10 min AMRAP 50 Unbroken Double Unders 20...
14 Dec TUESDAY, DECEMBER 15TH
WOD: Clean and Jerk Sindie's* 1-10 Clean and Jerks 1 rd Sindy* between each set (10 total) *Sit-up Cindy (Sindy)= 5 Push-up + 10 Sit-ups + 15 Air Squats Lv1: 95/65 Lv2: 135/85 Lv3: 155/105 REQUIRED by the City...