WOD Blog

All in.

STRENGTH: Every 2 min for 6 sets, 3 Strict Press WOD: 15 min clock Buy-in: 100 Sit-ups Then AMRAP in remaining time: 15 Push-ups  15 Hang Power Clean + Push Press Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 A PEEK INTO...

STRENGTH: Front Foot Elevated Lunges  5 x 5 each leg Dbl KB/DB farmer hold Front foot standing on 45# plate or lower WOD: 2019 Granite Games Open #4 12 min AMRAP 40 Double Unders 2 Dbl KB...

5 rounds for Time 20 Bent over rows, or 12 Pull-ups (indoor) 20 Overhead Squats 400m run Lv1: 45/35 Lv2: 65/45 Lv3: 75/55 Does overhead squatting and pressing bother your wrists? We suggest getting yourself a pair...

A. Every 90 sec- 6 sets 3 Position Hang Power Clean: 1 High Hang + 1 Mid Hang + (above knee) + 1 Below Knee Hang then, 3-5 min to build for: B. Every...

SKILL: Kipping HSPU progression https://www.youtube.com/watch?v=qiTovNDfhlc&t=7s https://www.youtube.com/watch?v=_xAU3rFFPV0&t=4s WOD: 1 min Stations for Max Reps - 5 rounds -HSPU -Double Unders -Single Arm DB Devils Press (50/35) -Calorie Row -Rest A PEEK INTO THE WEEK...

STRENGTH: Every 2 min - 4x 3 Tempo/ Pause Front squat (3 sec down: 3 sec pause: stand regular speed) WOD: For time: 15 Thrusters 75/55 15 MB Sit-ups  12 Thrusters 95/65 15 MB Sit-ups 9 Thrusters 115/75 15 MB...

WOD: 26 min AMRAP 206m Run 25m Walking Lunges (no added weight) 25m Double KB/DB Front Rack Carry 206m Run 25m Walking Lunges (no added weight) 25m Double KB/DB Farmer Carry 206m Run…. etc Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 A PEEK...

STRENGTH: For quality Every 3 min for 5 sets 8 Deadlifts Start at 60% and increase as desired WOD: 90 sec for max reps/ 1 min rest- 5x  8 Double DB Deadlift 8 Double DB Hang...

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Every 2 min for 5 sets 5 Strict Barbell Press WOD: "Freddy's Revenge" 5 rounds for time 5 Shoulder-to-Overhead 10 Burpees Lv1:...

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Challenge of the Month Max Unbroken Double Unders 5 min for as many attempts as wanted. WOD:...