16 Nov WOD- Friday, Nov 17
Warm: Dynamic Warm-up then, 2rds: 400 m run 10 Deadlift 10 Power Clean 10 Power Snatch all w/ empty bar WOD: 5 min AMRAP Deadlift @ 75% 2 min rest 5 min AMRAP Power Clean @ 75% 2 min rest 5 min AMRAP Power Snatch @...
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15 Nov WOD- Thursday, Nov 16
#ThrowbackThursday to last Saturday at the Battle of the Bay in Alameda! CFPH representing strong with 4 teams! WOD: 21-15-9 Air Bike Cal Burpees Strength: Weighted Ring Push-ups 5x5 Accessory Strength: Alternate 3rds -Strict Pull-ups x 10 AHAP -Shoot...
14 Nov WOD- Wednesday, Nov 15
Strength: Back Squat 5x8 Every 3 min Start at 60% and increase as desired each set WOD: Every 2 min for 6 sets 4 Hang Power Clean 4 Push Press 4 Box step ups on each leg...
13 Nov WOD- Tuesday, Nov 14
Skill: HSPU drills WOD: for time: 100-80-60-40-20 Du 50-40-30-30-10 Alt db/kb Snatch 25-20-15-10-5 HSPU 25 min cap Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Scale option: 10 HSPU each round 6pm Lite N Tite 2-minute rounds- 5 cycles: 8 Burpee Box Jump Over Row for...
13 Nov WOD- Monday, Nov 13
Strength: Every 90 sec- 9 sets Power Snatch 5-5-5-3-3-3-2-2-2 WOD: 7 rounds 1 Rope climb (legless) 7 Thrusters 100m run Rest 1 min Lv1: 4 rope walks, 75/55 Lv2: ½ climb, 105/70 Lv3: legless, 125/85 Log your scores on Beyond...
11 Nov WOD- Sunday, Nov 12
9:30 am and 10:30 am Regular Class Strength: Barbell TGU 4x2 each side WOD: Alt EMOM for 24 min -4 Box jumps @ high (~34/30”) -6 Push Press @65-70% -8 Double RKBS 53/35 (8 rds of each) Log your...
10 Nov WOD- Saturday, Nov 11
8:30 am Lite n Tite Strength: Ring Dips 5x5 AHAP Lv1: ring supports WOD: 4 rounds for time 10 Renegade Rows* 100-200-300-400m DB farmer carry 15 DB Thrusters *Lv1: knees- one push up Lv2: one strict push-up Lv3: 2...
09 Nov WOD- Friday, Nov 10
Benchmark WOD: "Filthy Fifty" For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions (Good Mornings 45/35) 50 Wall Balls,...
08 Nov WOD- Thursday, Nov 9
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Every 2 min 3 Position Snatch Below knee + mid thigh + hip WOD: 2...
07 Nov WOD- Wednesday, Nov 8
UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box *** Strength: Strict Press 5x8 (Every 2.5 min) WOD: 300 DU for time (6 min cap) *Burpee penalty...