15 Oct FRIDAY, OCT 16TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. JOIN US for the Halloween Partner WOD: When: Sat, Oct 31 @ 8:30, 9:30, 10:30 and 11:30. (Will add...
WOD Blog
All in.
14 Oct THURSDAY, OCT 15TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. BENCHMARK WOD: "FIGHT GONE BAD" 1 min stations, 3 rounds for max reps Wall/ Air Ball Sumo Deadlift High...
13 Oct WEDNESDAY, OCT 14TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. WOD: 30 min to find a 3 rep max Deadlift FINISHER: 3 min accumulated plank hold for time PNF...
12 Oct TUESDAY, OCT 13TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Every 2 min for 12 min Pause Jerk 3-3-3 Pause Split Jerk 2-2-2 *3 sec pause in dip WOD: 10 min AMRAP 4,6,8.. Single arm...
11 Oct MONDAY, OCT 12TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH WARM-UP: Every 90 sec, building each set: 1 Power Clean + 5 Back Squat 1 Power Clean +...
10 Oct SUNDAY, OCT 11TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. WOD: For Total Time: 5 rounds 5 Overhead Squat (95/65) 20 Double Unders 2 min rest 4 rounds 4 Hang Squat...
09 Oct SATURDAY, OCT 10TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. 8:30 AM LITE N TITE For Time: 50/40 Cal Row Then, 4x: 20 Double DB Power Cleans (35/25) 20 Air Balls (20/14) 20 Plank Rows...
08 Oct FRIDAY, OCT 9TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Turkish Get-up x 2-2-2 2 unbroken per side = 1 set WOD: 3 rounds for time 20 Push Press 40 Grasshoppers 672...
07 Oct THURSDAY, OCT 8TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: 3 sets 1 min Goblet Squat Hold 1 min rest Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 WOD: Every 2 min for 20 min 3...
06 Oct WEDNESDAY, OCT 7TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. HERO WOD: "ZACHARAY TELLIER" For time 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 10...