San Francisco CrossFit » Workout of the Day
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San Francisco CrossFit » Workout of the Day
3y ago
Outdoor WOD
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 ..read more
San Francisco CrossFit » Workout of the Day
3y ago
Outdoor WOD
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 ..read more
San Francisco CrossFit » Workout of the Day
3y ago
Outdoor WOD
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 so ..read more
San Francisco CrossFit » Workout of the Day
3y ago
Outdoor WOD
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 ..read more
San Francisco CrossFit » Workout of the Day
3y ago
Outdoor WOD
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 ..read more
San Francisco CrossFit » Workout of the Day
3y ago
Outdoor WOD
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 ..read more
San Francisco CrossFit » Workout of the Day
3y ago
Outdoor WOD
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 ..read more
San Francisco CrossFit » Workout of the Day
3y ago
Outdoor WOD
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 ..read more
San Francisco CrossFit » Workout of the Day
3y ago
Outdoor WOD
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 ..read more
San Francisco CrossFit » Workout of the Day
3y ago
Outdoor WOD
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 ..read more