Geoff B-Day WOD

Buy in: 39 pushups
Then 11 rounds of:
12 box jumps (24/20”)
3 Db overhead squats (50/35lb)
9 Db push jerks
(Stick with same arm for one full round. Switch arms on consecutive rounds. One arm will do an extra round)
Buy out:
19 single arm alt Db devils press
81 burpees over Db

DOB: 11/12/1981

The post Saturday, November 14th 2020 appeared first on San Francisco CrossFit.

A) Find a heavy clean and jerk

B)” Air force”
Complete
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats
(95/65lb)
EMOM 4 burpees (including 1st minute)
*13 minute time cap

The post Thursday, November 12th 2020 appeared first on San Francisco CrossFit.

Partner WOD

Partner A completes 5 rounds:
10 American kB swings (53/35lb) + 10 goblet lunges
While Partner B does max cal row
Then switch (partner B does 5 rounds while partner A rows)

Partner A completes 4 rounds:
10 kB box step ups (20/18’”) + 10 single arm kB OH squats
While Partner B does max cal row
Then switch (Partner B does 4 rounds while partner A rows)

Partner A completes 3 rounds:
50 mountain climbers + 10 kB goblet squat cleans
While partner B does max calorie row
Then switch (partner B does 3 rounds while partner A rows)

Buy out: 2 building lap runs (together but socially distant)

*40 minute time cap

Score 1: Time to finish
Score 2: max calorie row

*Scale OH squats to single arm kb front squats. Stay with one arm for one full round. Switch arms on consecutive rounds.

The post Wednesday, November 11th 2020 appeared first on San Francisco CrossFit.

A) 3 building laps for time

B) Linda (modified)
10-9-8-7-6-5-4-3-2-1
deadlift
power clean
floor press
135/95lb

The post Tuesday, November 10th 2020 appeared first on San Francisco CrossFit.

Partner WOD
I go-you-go style for 3 rounds each:
Run 200m + 20 alt. db snatches (50/35lb)
Then I-go-you-go style 3 rounds each of:
10 db burpee suitcase deadlifts (5/side)-15 box jumps
Then 3 rounds each of I-go-you-go style
10 alt. db hang clean and split jerk + 50 double unders

The post Saturday, November 7th 2020 appeared first on San Francisco CrossFit.

A) 4 super sets:
10 back squats (controlled descent) + 5/side pistols
Rest 90 seconds after each set

B) 5-4-3-2-1
cluster (135/95lb) or (155/105lb)
*Run 200m after each round
*Cluster should be heavyish weight performed in quick singles
*10 minute time cap

C) Coaches choice abs

The post Friday, November 6th 2020 appeared first on San Francisco CrossFit.

A) 1 below the knee hang snatch + 1 snatch.
Go every 75 seconds for 8 rounds.
(reset between reps)

B) 14 minute AMRAP:
3 (squat) snatches (135/95lb)
6 pushups
9 abmat situps
12 jumping lunges
Rx+: 155/105lb
*Most likely snatches done in singles

The post Thursday, November 5th 2020 appeared first on San Francisco CrossFit.

A) Every 3 minutes for 12 minutes complete:
10-12 railing rows
10 db lat pullover (shoulders on slamball)
5/side db plank drag through + renegade row

B) 5×30 secs on 30 seconds off: max calorie row
5×30 secs on 30 secs off: max slamballs (40-50lb/20-30lb)
5×30 seconds on 30 seconds off: max calorie row.
5×30 seconds on 30 seconds off : max slam balls

The post Wednesday, November 4th 2020 appeared first on San Francisco CrossFit.

A) Find a heavy 6 strict press.
Then do 3x 8-12 push press at same weight

B) 4 rounds for time of:
15 hang squat cleans (95/65lb)-50 double unders
C) Coaches abs of choice

The post Tuesday, November 3rd 2020 appeared first on San Francisco CrossFit.

A) Every 3 minutes for 12 minutes complete:
10-12 db/kb RDLS (1 in each hand) + 7/leg single leg elevated glute bridges (slight pause at top of each rep) + 6/side box curtsy step downs (unweighted).

B) 4 rounds each for time of:
Run building lap + 10 burpee box jumps (24/20″)
Rest 2 minutes after each round
Rx+: 12 burpee box jumps

The post Monday, November 2nd 2020 appeared first on San Francisco CrossFit.