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03 Dec

Posted at 20:30h in WOD

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

Posted at 21:23h in WOD

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

Posted at 20:55h in WOD

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

Posted at 19:30h in WOD

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...

29 Nov

Posted at 19:30h in WOD

A. DU challenge re-test: 5 min to find max UNBROKEN DOUBLE UNDERS B. Every 2.5 min for 5 sets 3 Front Squat (from floor) C. 3 rounds for time- (10 min cap) 40...

28 Nov

Posted at 19:30h in WOD

Part A Every 90 sec - 9 sets 3x3 High Hang Power Snatch 3x3 Mid Hang Power Snatch (above knee/mid thigh) 3x3 Low Hang Power Snatch (at knee) Part B Every 90 sec- 9 sets 3x2 High...

27 Nov

Posted at 22:08h in WOD

With a 30 min running clock: 15 min to complete 15-12-9-6-3 20ft Shuttle Runs  HSPU  Then, 15 min to establish a 5 rep max Shoulder to Overhead REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...

26 Nov

Posted at 19:30h in WOD

HERO WOD: “Hooch” 5 rounds for time: 11 DL 275/205 14 Single Arm Thrusters (50/35) 1 50’ heavy sled push at the top of every 2 min* *Outdoor sub: 8 banded bear crawls This WOD is...

26 Nov

Posted at 10:08h in Gym

Life doesn't happen alone. And oftentimes it is a struggle.  2020 continually challenges one of our healthiest daily practices - being grateful.  Thank you to all of our athletes who...

25 Nov

Posted at 19:30h in WOD

THANKSGIVING PARTNER WOD: "GRATEFUL" 26 min Partner AMRAP 100 DU/ 200 SU 10 Synchro Burpees  100 KBS (53/35) 10 Synchro Burpees 100 OH Plate Sit-up (25/15) 10 Synchro Burpees 100 Goblet Squats (53/35) 10 Synchro Burpees *Share work as desired, one...

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