WOD Blog

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30 Jun

Posted at 20:00h in WOD

SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3x8 2. Ring Supports 3x8 3....

29 Jun

Posted at 20:02h in WOD

If you survived Pride, welcome back and happy pride! Now let's lift some weights! WOD Prep with Yasmen- How to prepare your body for the WOD: 1. T-spine smash 2. Overhead Tissue...

28 Jun

Posted at 20:00h in WOD

Happy Pride Weekend! WOD Prep with Yasmen- How to prepare your body for the WOD: 1. Forearm Ball Smash 2. Low Back Warm-Up and Stretch Benchmark: “Christine” 3 rds for time 500 m row 12 DL...

26 Jun

Posted at 20:00h in WOD

Show your SF PRIDE tomorrow, Saturday, June 28th with us! We will be having regular class times with DJ Colombo, BBQ, and BEER! Come wearing Bright Colors and/or Rainbows! YAY!...

25 Jun

Posted at 20:00h in WOD

Show your SF PRIDE this Saturday, June 28th with us! We will be having regular class times with DJ Colombo, BBQ, and BEER! Come wearing Bright Colors and/or Rainbows! YAY!...

24 Jun

Posted at 20:00h in WOD

Show your SF PRIDE this Saturday, June 28th with us! We will be having regular class times with DJ Colombo, BBQ, and BEER! Come wearing Bright Colors and/or Rainbows! YAY!...

23 Jun

Posted at 20:00h in WOD

WOD Prep with Yasmen- How to prepare your body for the Snatch: 1. Shoulder Opener with Lacrosse Ball 2. Overhead Banded Distration Strength: Power Snatch a) 8 min to work up to 80% of...

22 Jun

Posted at 20:00h in WOD

WOD Prep with Yasmen- How to have a better front squat: 1. Tricep Extension Smash 2. Banded Heel Cord- Anterior Approach 3. Trailing Leg Hip Extension Strength: Front Squat Work up to 65-75% of 1RM...

21 Jun

Posted at 20:50h in WOD

Skill: Muscle up Progressions 20 min to practice: -swing hips to rings -GHD Sit up -ring kip transition -jumping MU -MU WOD: “Busy Work” (10 min cap) Move 500# 40ft and back for time. 5 burpee interruption...

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