A) Clean + 1 front squat + split jerk.
Go every 2 min for 8 rounds @75-90%
B) Buy in 50 wallballs
Then 3 rounds of:
15 burpee box jump overs-20 alternating db snatches (50/35lb)
*15 minute cap

The post Wednesday, July 10th 2019 appeared first on San Francisco CrossFit.

A) Back squat
Find a heavy set of 6
Then do 2-3×6 @ ~90% of heavy 6
*25 minute cap
B) 10 minute AMRAP:
4 strict pullups-8 hang power cleans (135/95lb)-30 double unders

WOD Notes

The reps in the metcon today are on the smaller side, so the goal is to keep moving for the entire 10 minutes without getting stuck on any movement. If 4 strict pull-ups is hard, consider two sets of two or four quick singles. The hang power cleans should be done in one or two sets. Use your legs efficiently on the power cleans so you don’t over pull because you’ll need them for the pull-ups.

Metcon Class

A) 2 rounds of
Run 800m loop (up and down hill)-40 wallballs
Rest approx 5 minutes
B) 3 rounds of
Run 400m-15 db GTOH (35/25lb)
C) Coaches choice

The post Tuesday, July 9th 2019 appeared first on San Francisco CrossFit.

A) 12 minute EMOM:
1) 4-8 strict ring dips + 10-15 second hold at top
2) 5 strict ttb + 10-15 second L-hang
3) 30 seconds superman hold
B) 1 minute max cal sprint on machine of choice
Rest 2 minutes
Then 30-20-10
kb weighted box step-ups (24/20″)
plank kb drag throughs
pushups
Then rest 1 minute. Then 1 minute max cal sprint
*18 minute time cap
*Use 1 53/35lb kb for all exercises.

WOD Notes

Tomorrows metcon starts and end with a 1 minute sprint on a machine of your choice. Go hard and see if you can match the calories on the second try when your body is more tired. In the middle portion of the workout, the step ups will elevate the heart rate and then the shoulders and core will be taxed on the next two movements. Make sure you are focusing on high quality reps on the kb plank drag throughs and pushups. On the drag throughs, keep the butt down, shoulders over the hands and resist any lateral rotation. On the pushups, touch the chest and fully lock out on every rep. Once you meet those standards, then you can start to increase the speed of the movements.

The post Monday, July 8th 2019 appeared first on San Francisco CrossFit.

Partner WOD:
3 rounds each I-go-you-go:
Row 500m
Then 5 rounds each I-go-you-go:
10 db GTOH (35/25lb) or (50/35lb)+ 10 box jump overs
Then 3 rounds each I-go-you-go:
20 burpees

The post Saturday, July 6th 2019 appeared first on San Francisco CrossFit.

A) 4 rounds for quality:
5 single arm db strict press +5 single arm db push press/side
10 alternating db bench press tempo 2020 (5/side)
3 depth jumps + 3 broad jumps
*On db bench press start with both arms locked out with a pair of dbs. Keeping one arm locked out, lower the other arm with a 2 second down and 2 second up tempo. Once that arm locks out, start lowering the other arm. Alternate till you get 10 reps
B) 21-15-9
squat cleans (95/65lb)-pullups-3x double unders
*so 63-45-27 double unders

The post Friday, July 5th 2019 appeared first on San Francisco CrossFit.

For time:
Run 800m
400m db or kb carry (50/35lb)
10 rounds of (5 pullups-10 pushups-15 air squats-30 double unders)
400m db or kb carry (50/35lb)
Run 800m
*On 400m carry, athletes holds a pair of dbs or kbs. They can carry them however they want…farmers carry style, or one on the shoulder and one on the side, or both on the shoulder, etc etc, switching positions as desired.

The post Thursday, July 4th 2019 appeared first on San Francisco CrossFit.

A ) Find a heavy snatch in 20-25 minutes

B) Every 3 minutes for 15 minutes:
18/15 calorie row+ 5 touch & go power snatches @~50-60% 1RM
*For athletes with a lighter snatch 60-65% may be more appropriate

WOD NOTES

Today we find a 1 rep max snatch! The snatch is a very technical movement that requires a lot of mobility. Technique, speed and good positions will take you far in this lift. After you find a heavy single, you will drop down to a percentage of your 1 rep max for the workout. The weight should be doable but get challenging as the rounds go on. The intention of the workout is to work on efficient barbell cycling at a sub maximal weight when your heart rate is high. Try to get 60-90second rest after each round

The post Wednesday, July 3rd 2019 appeared first on San Francisco CrossFit.

A) Back squat
Find a heavy set of 8
Then do 2×8 @~90% of heavy 8
*25 minute cap
B) 3 rounds:
10 db burpee deadlifts (50/35lb)-15 toes to bar
Rest 2 minutes
Then 3 rounds:
10 db box step overs (20/18″ box) -15 burpees
*16 minute cap

Rx-Plus

24/20″ box

WOD Notes

For the next 4 weeks on back squats, we will be building up to a heavy set of 6-8 reps and then doing 2 or 3 back off sets. As you are building to a heavy set of 8 today, make sure you don’t warmup with 8’s all the way up or you will be burnt out by the time you get to the heavy weights. The Metcon today is two shorter pieces with a small rest in between. The intention is to be able to push hard on each part. Consider breaking up the toes to bar into quick short sets so you don’t lose them. 15 burpees each round will also get uncomfortable but don’t let yourself stop on them.

Metcon Class

A) 50 slamballs (50/30lb)
200m slamball run
50 slamball squat cleans
100ft slamball bearcrawl
50 slamball lunges
200m slamball run
50 slamballs
100ft slamball bear crawl
*For slamball bearcrawl, bearcrawl while pushing slamball along in front of you . For lunges, hold slamball however desired.
B) Coaches choice

The post Tuesday, July 2nd 2019 appeared first on San Francisco CrossFit.

A) 12 min alternating EMOM:
1) 4-8 false grip ring pullups or 2-4 strict ring MU
*Scale to regular strict pullups on bar as needed
2) 30 second handstand hold or 50 ft HS walk or HS walk practice
3) rest
B) 14 minute AMRAP:
15 wallballs-12 push press (95/65lb)-9 box jumps (24/20″)

Rx-Plus

115/75lb

WOD Notes

First we begin with gymnastic practice for the strict ring MU and handstand walking. The metcon is a longer AMRAP. The movements are simple so this is a practice in pacing and the limiter will be the push press. Make sure you don’t default to a push jerk. Consider breaking the sets of 12 early so you can save the shoulders and keep moving for 14 minutes.

The post Monday, July 1st 2019 appeared first on San Francisco CrossFit.

A) Harvey Milk
11 pullups
27 double unders
19 burpees
78 situps
100 air squats

*Complete Pull-Ups, then Double-Unders and Pull-Ups, then Burpees, Double-Unders, and Pull-Ups, etc. until a final round of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups
*24 minute time cap

7-10 minute break

B) Partner WOD:
50 calorie row
50 push jerks (135/95lb) or (115/75lb)
50 calorie row
*10 minute cap
*Split up reps as desired.

WOD Notes

Todays workouts are in honor of Pride weekend! The first workout is dedicated to Harvey Bernard Milk (May 22, 1930 – November 27, 1978) who was an American politician and the first openly gay elected official in the history of California, where he was elected to the San Francisco Board of Supervisors. The second workout will be a quicker partner workout. There is 50 reps of each movement to honor the 50th anniversary of the Stonewall Riots. Come celebrate Pride weekend with us and don’t be afraid to wear your fiercest Pride attire!

The post Saturday, June 29th 2019 appeared first on San Francisco CrossFit.