13 Dec MONDAY, DECEMBER 14TH
STRENGTH: Every 2.5 min, for 5 sets 3 Deadlifts WOD: 3 rds for time 26 Hang DB/KB Snatch (50/35) 336 m Run REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...
WOD Blog
All in.
12 Dec SUNDAY, DECEMBER 13TH
OUTDOOR CLASSES CANCELED DUE TO WEATHER. #rainydaysunday JOIN FROM YOUR HOME FOR VIRTUAL CLASS INSTEAD AT 10:30AM Home WOD: 5 rounds for time: 60 Air Squats 30 Plank Up-downs (VIDEO) 15 HSPU/ Pike Push-ups LINK...
11 Dec SATURDAY, DECEMBER 12TH
8:30 am Lite N Tite: A: 2 min on/ 1 min off- 5x Run 100m Alternating DB Snatch for reps, (50/35) B: 2 min on/ 1 min off- 5rds 15/10 Cal Row Pistols for reps 9:30, 10:30, 11:30...
10 Dec FRIDAY, DECEMBER 11TH
WOD: "Plate" 25 Min AMRAP 10 Plate SN 10 OH Plate Lunges 10 Burpees onto plate 10 Plate Sit-Ups 10 Plate Russian Twists (R/L=1 Rep) Lv1: 25/15 Lv2: 35/25 Lv3: 45/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...
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...
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...