A) Power clean + Push jerk + split jerk
Go every 75 seconds for 10 rounds
*Increase weight as form allows. Don’t rush through complex

B) 16 minute alt. EMOM for max reps
1) power snatches (75/55lb)
2) 1 pushup +2 rotational mountain climbers
3) box jumps (24/20″)
4) rest

Home WOD

A) 20 minute alt EMOM for max reps
1) alt. db snatches
2) 1 pushup + 2 rotational mountain climbers
3) down up jumping jacks
4) rest
B) 3-4 sets for quality:
12 seated leg lifts + 12 V ups
12 single leg deadlifts/side + 30 sec bottom of goodmorning weighted hold

The post Saturday, July 11th 2020 appeared first on San Francisco CrossFit.

Elijah Mcclain
23 minute AMRAP:
kb complex with 2 kbs (53/35lb) or (44/26lb)
2 double kb swings
2 double kb presses
5 bent over rows
1 double kb clean
9 front rack reverse lunges left
9 front rack reverse lunges right
6 kb clean to front squat
*After every round run 200m

*23 The age Elijah was when he was murdered by aurora officers while walking home
*2-25-1996 Elijah McClain’s birthday

Home WOD

Elijah Mcclain
23 minute AMRAP
With a kb or a db
2 kb swings
2 kb presses/side
5 bent over rows/side
1 kb clean/side
9 front rack reverse lunges left
9 front rack reverse lunges right
6/side kb clean to squat.
*After every round run 200m.

*23 The age Elijah was when he was murdered by aurora officers while walking home
*2-25-1996 Elijah McClain’s birthday

The post Friday, July 10th 2020 appeared first on San Francisco CrossFit.

A) 4×8 front squats by feel.
Superset with 10/leg weighted or unweighted single leg glute bridge thrusts. (rest shoulders/head on box)

B) 4 rounds for time of:
50 double unders
20 barbell back rack weighted box step ups (95/65lb)(20/18′ box)
16 burpees

Home WOD

A) 4 sets of:
10 goblet knees to standing + 10 goblet squats
10 weighted single leg glute bridge thrusts/leg

B) 4 rounds for time of:
50 double unders
30 db weighted box step ups
16 burpees

Functional Bodybuilding Zoom Class

Warm-up:
2 Rounds
6 Yoga Push-ups w/Hip Tap
8 Side Plank Rotations
10 Alternating Cone Touches
12 Hip Hinge Ys

A1) Split Stance Thor Press: 8-10 Reps/arm
A2) Cross-body Split RDL: 8-10 Reps/side; Rest 90sec x 3 Sets

B1) Upright Row: 10-12 Reps/side
B2) Offset Push-up: 10-12 Reps/side
B3) Chop and Lift: 10-12 Reps/side; Rest 90sec x 3 Sets

C) 3 Set Ab Finisher
20 Alt. Leg Raises Over DB/KB
15 Prisoner Arch-ups

The post Thursday, July 9th 2020 appeared first on San Francisco CrossFit.

A) 14 minute alt. EMOM
1) 2-3 power snatches by feel. Reset between reps. No touch & go
2) 10-12 alt. pistols
Rest 3 minutes
B) 14 minute alt. EMOM
1) 2-3 full snatches by feel. Reset between reps.
2) 4 pushups-8 mountain climbers/side-12 air squats
or 5 pushups-10 mountain climbers per side-15 air squats

Home WOD

27 minute alt. EMOM:
1) 30 secs max alt. db clean and jerk
2) 10-12 alt. pistols
3) 4 pushups-8 mountain climbers/side-12 air squats
or 5 pushups-10 mountain climbers/side-15 air squats

The post Wednesday, July 8th 2020 appeared first on San Francisco CrossFit.

A) Every 90 seconds for 10 rounds alternate between
1) 8 push press
2) 10-12 supine bent over rows

B) Every 5 minutes for 15 minutes:
8 suitcase deadlifts R arm (60-70lb/40-50lb)
8 alt db snatches
8 db split jerks R arm
16 goblet lunges
8 db split jerks L arm
8 alt db snatches
8 suitcase deadlifts L arm
*Aim is to use a heavier db on this piece that you can still move well. If you normally use a 35lb db for a db snatch workout, you might use 45-50lb. If you normally use a 25lb for a db snatch workout, you might use 35-40lb for the workout. If you normally use 50lb you might use 65 or 70lb.

*If you are getting more than 2:30 rest, either increase the db weight or up the reps to 9-10 of each movement. *If you only get a minute or less rest, decrease reps of each movement

Home WOD

A) 16 minute EMOM:
1) 10 L arm db arnolds press
2) 10 R arm db arnolds press
3) 12 bent over rows (holding one hand on each head of db)
4) 12 bicep curls (one hand on each head of db)

B) Every 5 minutes for 15 minutes:
10 db suitcase deadlifts R arm
10 alt. db snatches
10 db split jerks R arm
20 goblet lunges
10 db split jerks L arm
10 alt. db snatches
10 db suitcase deadlifts L arm
*Increase or decrease reps as needed if getting too much or too little rest.

The post Tuesday, July 7th 2020 appeared first on San Francisco CrossFit.

A) 4-5 sets X 8 touch and go deadlifts by feel
(Last week of these Monday deadlifts)
Superset with 10-15 banded lat pull downs
+ 20 sec/side 1 arm plank

B) 21-15-9
thruster (95/65lb)
lateral hops over bar
hang power clean
lateral hops over bar

HomeWOD

A) 21-15-9
single arm db thruster L arm
single arm db thruster R arm
lateral hops over db
alt. single arm db power clean
lateral hops over db
B) 4 sets:
10/side suitcase deadlift controlled tempo
10 lat pullovers
20 sec/side 1 arm plank + 8 controlled plank to pushup

The post Monday, July 6th 2020 appeared first on San Francisco CrossFit.

Functional Bodybuilding Zoom

Warm-up
2 Rounds
10 Prisoner Curtsy Squats
10 Sumo Deadlifts
10 Yoga Push-ups
10 Alt. Cossack Squat to Rotating Lunge Thing

A1) Front Rack Cyclist Squat: 10-12 Reps (Switch Arms Half Way)
A2) Bent Over Elbowing Row: 10-12 Reps/side; Rest 90sec x 3 Sets

B1) Seated Good Morning: 10-12 Reps
B2) Single Arm Push Press (w/3sec Descent): 8-10 Reps/arm; Rest 90sec x 3 Sets

C) EMOM Finisher
12min EMOM

1. 6-8 Split Swing + Snatch/Side
2. 10-12 Split Swing Switches
3. 8-10 Alt. Split Clean to Thor Press

The post Sunday, July 5th 2020 appeared first on San Francisco CrossFit.

Home WOD

5 rounds
Rest 2 minutes after every round
45 second plank hold
10 single db renegade row pushups
5/side db down up suitcase deadlifts
12 alt. db clean and split jerks
20 tuck jumps

The post Saturday, July 4th 2020 appeared first on San Francisco CrossFit.

10-20-30-40-50
medball squat cleans (20/14lb) or (30/20lb)
mountain climbers per side
box jumps (24/20″)
box handstand shoulder taps
Then buy out with building lap run
*35 minute time cap

*Mountain climbers are per side, but shoulder taps are total reps. *Shoulder taps can be done with feet on box and hips elevated and hands close to the box.
* Rx+ version would be freestanding handstand shoulder taps.

Home WOD

10-20-30-40-50
jumping air squats
mountain climbers per side
weighted box step ups
box handstand shoulder taps
Then run 800m
*35 minute time cap

The post Friday, July 3rd 2020 appeared first on San Francisco CrossFit.

A) 4×8 front squats
First 4 reps, 2 second pause at bottom
Next 4 reps, no pause
Superset with 5 split stance deadlift + 5 split squat (each leg)
*For these, hold 1 db in each hand. Start in split stance and do 5 deadlifts, aiming for dbs to touch in line with back of heels. After 5th deadlift, stand up tall and touch back knee to ground for 5 split squats. Then switch legs
B) 13 minute AMRAP:
35 double unders or lateral hops over db
15 db push press (35-50lb/25-35lb)
10 burpees

Home WOD

A) 13 minute AMRAP:
35 double unders or lateral hops over db
20 (10/side) single arm db push press
10 burpees
B) 4 sets:
10/leg (weighted) single leg glute bridge thrusts
5 db split stance deadlifts + 5 db split squats/side
30 second hollow hold

The post Thursday, July 2nd 2020 appeared first on San Francisco CrossFit.