09 Dec THURSDAY, DECEMBER 10TH
STRENGTH: DEADLIFT 8 min to work up to at least 75% then, Every 2.5 min for 5 sets: 5 Deadlifts *try to do at least 3 sets at the same weight *Go heavier than 11/12/20 WOD: 6 min...
WOD Blog
All in.
08 Dec WEDNESDAY, DECEMBER 9TH
WOD: Alternating EMOM, 25 min -Max Rep HSPU -50m Farmer Carry -Max Rep Push-Ups -30 sec Hollow Hold -Rest REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO THE...
07 Dec TUESDAY, DECEMBER 8TH
WOD Prep: EMOM 8 1 Squat Clean @ 70-90% Start around 70% and increase every set or every other set to prepare for part B of the WOD. WOD: CrossFit Games Open 18.2 12...
06 Dec MONDAY, DECEMBER 7TH
BENCHMARK WOD: "JERRY" for time: Run 1 mile Row 2k Run 1 mile REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO THE WEEK...
05 Dec SUNDAY, DECEMBER 6TH
A. Every 90 sec for 5 sets 2 reps of the following: Halting Clean Pull +Halting Power Clean (2 sec pause at knee for both) B. Every 2 min for 5 sets 2 reps of the...
04 Dec SATURDAY, DECEMBER 5TH
8:30 AM LITE N TITE: Partner-10 rounds alternating each movement, 18 KBS 18 Goblet Squats 18 Single Arm OH Lunges 18 Single Arm Push Press 18 Grasshoppers Lv3: 53/35 KB 9:30, 10:30, 11:30 AM WOD: Partner-10 rounds alternating each...
03 Dec FRIDAY, DECEMBER 4TH
STRENGTH: 3 x 10 Cossack Squats (5 per leg), AHAP WOD: 4 min AMRAP/ 1 min Rest- 4 cycles 3 Thrusters 6 Front Rack Lunges 9 OH Sit-ups w/ plate, 35/25 Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 *Restart...
02 Dec THURSDAY, DECEMBER 3RD
STRENGTH A: Every 3 min for 5 sets 8 Deadlifts (@ heavier than 11/4) STRENGTH B: 4 Rounds for Quality 10 Barbell Bent Over Rows, pick load 30 sec Side Plank on forearm, per side FINISHER: 90 sec...
01 Dec WEDNESDAY, DECEMBER 2ND
STRENGTH: 10 min to complete 5 sets, alternating: -5 Tempo Push-ups, 3:0:3, as heavy as possible -50 meter Mixed KB Filly OH hold, (25m per arm), pick load WOD: 2 min AMRAP Hang-to-Overhead, 75/55 1 min rest 3 min...
30 Nov TUESDAY, DECEMBER 1ST
Partner WOD Offense/ Defense- 4 rounds each for time and max reps Defense: 500m Row Offense: AMRAP while partner rows 10 V-ups 10 Single Arm Devils Press (50/35) *Clean off erg between each switch *Restart AMRAP each...