Month: October 2012

Fluid Motion

WOD 10/25/12 Skill Work: Kipping and Butterfly Pull-Ups Handstand Holds, Push-ups, and Walking   “San Francisco Crippler” For Time: 30 Back Squats (Body Weight) 1000m Row 1000m Run     The workout “San Francisco Crippler” is just the squats and row. Today we are adding in the extra 1000m Run at the end, JUST FOR …

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Trouble Breathing

 WOD 10/23/12 Push Press 5×5 get heavier each set   AMRAP in 15 minutes: 6 Turkish Get-Ups (55/35KB or Scale to Dumbbell) 12 Push Press (135/85) 18 Squat Jumps   We will not be having a stretch class this Saturday. The 9am stretch class will resume November 3.


WOD 121024 15 Minutes of Snatch Practice  Work up to a heavy single For Time: 30 T2B 20 Thrusters (95#/65#) 30 Burpees 20 Thrusters 30 T2B Dont forget, early voting is currently going on. Make your voice heard!

Record Breaker

WOD 10/23/12 Deadlifts 1×5 @ 70%, 1×5 @ 75%, 1×3 @80%, 1×3 @ 85%, 3×1 @90% or more   3 Rounds: 200m Run 10 Deadlifts (70% of heaviest single) 10 Burpees 20 Pull-Ups  

Chain Link

WOD 10/22/12 Snatch – Work up to a heavy single   AMRAP in 12 minutes: 400m Run with remaining time AMRAP of 1 Snatch + 2 Overhead Squats (65-75% of heaviest single) 10 Bar Hops 20 Russian Twists w/ Med Ball (20/14)   Thanks to everyone who came out Saturday for Barbells for Boobs. We …

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Time to Work!

Front Squat: Work Up to a heavy single 5 Rounds: 4 Ground to Overhead (185/135) Spring 50m 10 KB Swings (55/35) 35 Double Unders Sprint 50m Notes: The G2OH is any way you want. Snatch it, Clean and Jerk it, Magically Levitate it, whatever. We will do the G2OH in the gym , and the …

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WOD 10-19-12 Max Effort Pullups AMRAP in 10: • 15 Situps • 10 Air Squats • 5 Burpees After Party: 2x 200m sprints. This is an all out effort! Don’t forget, we will NOT be having any classes tomorrow. Please help spread the word. We will be heading to CFMC instead for the Barbells For …

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