WOD Blog

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Skill: Kipping HSPU Technique Strength:  30 sec on/ 90 sec off - 5x  Max reps HSPU/ HSPU Negatives/ Box HSPU WOD: 8 min AMRAP 10 Single Arm Hang  DB Snatch 10 Single Arm DB Push Jerk 20 Double Unders Lv1:...

Benchmark WOD: “Kelly” 5 rounds for time 400m run 30 Box Jumps, 24/20" 30 Wall balls, 20/14 lbs REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PEEK into the WEEK...

Strength: 20 min to find a heavy 3 rep Deadlift, ~85%+ WOD: For time: 1-10 Toes-to-bar 10-1 Deadlift Lv1: 135/95 Lv2: 185/135 Lv3: 225/155 (use no more than 65% of 1 RM) *10 min CAP* REQUIRED by the City of San Francisco:...

Strength: Every 2 min for 5 sets 3 Tempo Push Press (0:0:3) -3 sec lower to receiving position Partner Relay WOD: 10 min AMRAP Row 10/8 cal 5 Shoulder-to-overhead Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 One partner completes an entire round...

Strength: Every 3 min x 5 sets 8 Back Squats @68-70% WOD: 15 min AMRAP 12 Air Squats 9 Push-ups 6 Power Cleans  Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY...

Hero WOD: "Dork" 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 53/35 lbs. 15 Burpees *30 min time cap* "Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm...

STRENGTH: EMOM 10 1 Snatch Working up towards 75-80% of 1 RM WOD: “Bar-manda” 9-7-5 Bar Muscle-up Snatch (squat or power) Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Sub: Burpee C2B pull-up (14 min cap) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...

A. Every 2 min for 5 sets: 3 Tempo* Push Jerks (@light-mod weight)  -2 sec hold in catch position (with bar overhead) -3 sec lower to receiving position B.  Every 2 min for 5 sets 2 Push...

8:30 AM Lite 'N Tite 1 min stations for max reps - 4 rounds -15m Shuttle Run -Double DB Front Squats (35/25) -Cal Row -Double DB Burpees DL (35/25) -Box Jumps -Rest  9:30, 10:30, 11:30AM WOD A.  Partner Relay 5 min...