Workout of the Day
WOD: Week 8/9-14
Quick reminder that we’re now requiring masks for all classes. Let’s stay safe together!
WOD: Week 7/26-31
The last week in July. Let’s get after it!
SWEATY SATURDAY, 7/31
With a partner:
As many rounds as possible in 30 mins of:
40 Wall Balls
30 Toes-to-bar
20 Dumbbell Thrusters
10 Bar Muscle-ups
FRIDAY, 7/30
WOD #1:
Sotts Press 4-4-4
Hang Muscle Snatch + 2 Overhead Squat 1-1-1
WOD #2:
Every 1 min for 30 mins: 1 Hang Squat Snatch*, pick load
*3 sec pause at the bottom
THURSDAY, 7/29
WOD #1: Squat 2x3, 1x3+
WOD #2:
As many rounds as possible in 8 minutes of:
8 Burpee Box Jump
16 Goblet Walking Lunge 50/35 lbs
WEDNESDAY, 7/28
For time:
Run, 800 m
100 Sit-ups
50 Pull-ups
Run, 800 m
50 Sit-ups
25 Pull-ups
Run, 800 m
TUESDAY, 7/27
WOD #1: Deadlift 2x3, 1x3+
WOD #2:
For time:
100 Double Unders
Handstand Walk, 50 ft
80 Double Unders
Handstand Walk, 40 ft
60 Double Unders
Handstand Walk, 30 ft
40 Double Unders
Handstand Walk, 20 ft
20 Double Unders
Handstand Walk, 10 ft
MONDAY, 7/26
WOD #1:
Superset:
Strict Press 2x5, 1x5+
Medicine Ball Clean3x1015 mins
WOD #2:
“Elizabeth”
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip
Squat Clean
WOD: Week 7/12-7/17
Wasn’t it just the Fourth?? July is flying by!
This week you’ll see squats and deadlifts as well as some well-known WODs. Plus, it’s Week 8 of our pressing cycle so don’t miss Friday!
WOD: Week 7/5-7/10
Hope you had a Happy Fourth of July, everyone!🎆
We’re taking Monday, July 5th off for a much-needed rest day. See you on the 6th!
SATURDAY, 7/10
WOD #1: On a running 30:00 clock:
With a partner, waterfall start: 9-6-3 reps, for time of:
WOD #2:
3-6-9 reps, for time of:
Squat Clean Thruster, 115/75 lbs
Burpee Box Jump Over, 24/20 in
WOD #3:
In any remaining time establish a heavy set of:
3 Power Cleans + 3 Thrusters
FRIDAY, 7/9
WOD #1:
1 Snatch Balance + 4 Sotts Press 1-1-1-1
Power Snatch 3-3-3-3
WOD #2: Back Squat 2x1, 1x1+
THURSDAY, 7/8
WOD #1:
20 rounds of:
Max rep Row Calories, 20 secs
Rest 40 secs
WOD #2:
As many rounds as possible in 8 mins of:
40 Double Unders
5 Toes-to-bar
WEDNESDAY, 7/7
WOD #1:
For time:
Run, 1.5 mi
40 Push Press, 95/65 lbs
35-50 Row Calories
30 Push Press, 95/65 lbs
WOD #2: Optional
3 sets for max time:
Pull-up Bar Hang
TUESDAY, 7/6
WOD #1:
Strict Press: 2x5, 1x5+
Same weight across all sets. As many reps as possible on the last set.
WOD #2:
Deadlift: 2x1, 1x1+
Same weight across all sets. As many reps as possible on the last set.
MONDAY, 7/5
CLOSED — Happy Fourth of July!
WOD: Week 6/28-7/2
THANK YOU!
Thank you to everyone who came out, helped out, had fun, and contributed to our successful Summer☀️/Pride 🏳️🌈events on Saturday, 6/26! We raised over $2k for the SF LGBT Center and The Out Foundation-Bay Area and we hosted 50 athletes.
Then we threw an awesome party where we got to see some of our wonderful community members for the first time in over a year, eat delicious food (including Darrell’s brisket), surprise prez Hillary with a birthday 🎂(thx, Liz!), have a meta moment with Bret and his tanks, AND had the cutest little clean-up crew.
It felt amazing to be back with our community, celebrating each other. THANK YOU!
SWEATY SATURDAY, 7/3
“HOTSHOTS 19”
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m
FRIDAY, 7/2
WOD #1:
Deadlift 3-3-3+
WOD #2:
4 rounds for quality of:
6 Rear Foot Elevated Split Squats
Handstand Hold, 1 min
6 reps per side.
THURSDAY, 7/1
WOD #1:
For time (26” time cap)
Row, 3000 m
30 Front Squats, 1x bodyweight
30 Chest-to-bar Pull-ups
WOD #2:
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
WEDNESDAY, 6/30
WOD #1:
3 rounds for quality of:
5 L Arm Turkish Get-ups, pick load
5 R Arm Turkish Get-ups
5 Straight Leg Toes-To-Bars
WOD #2:
5 rounds, 30 secs per station, for max reps of:
Alternating Kettlebell Snatch, pick load
Rest 30 secs
Burpee
Rest 30 secs
Toes-to-bar
Rest 30 secs
WOD #3:
Each for time:
Farmer Carry: 3x 80 ft
TUESDAY, 6/29:
WOD #1:
Back Squat 3-3-3+
WOD #2:
4-5 rounds, each for time:
3 Box Jumps, 30in
Run 200m
MONDAY, 6/28:
WOD #1: “DT”
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs~ 60% 1RM12 min CAP (8:25 - 11:48)
WOD #2:
3 rounds, for quality:
5 Handstand Descents OR Tempo Dumbbell Seated Press, RPE 6-7 (1-1-4-1 secs.)
Side Plank, 30-60 secs (per side)
OUTWOD & Summer/Pride Party Saturday!
It’s finally here!
We’re so excited to host a special Sweaty Saturday OUTWOD this weekend in partnership with The Out Foundation (TOF) - Bay Area Chapter. Check out the workout below!
After please join us for our Summer/Pride Party from 12pm to 4pm. We’ll have a bouncy house, delicious food and drink, arts ‘n’ crafts, and a RAFFLE for a bunch of cool items (dinner! haircuts! wine!) that benefits the SF LGBT Center and TOF Bay Area.
“Sweat with Pride” Pride OUTWOD, 6/26
With a partner, every minute on the minute for 7 rounds:
Minute 1: One partner hangs from the pull up bar while one partner performs as many reps as possible of:Russian Kettlebell Swings, pick load
Minute 2: One partner holds a plank while one partner performs as many reps as possible of:Wall Balls, pick load
Minute 3: AMRAP 10ft Medicine Ball Bear Crawl
Minute 4: Rest
WOD: Week 6/21-25
Happy Summer, y’all! Don’t forget about the SUMMER/PRIDE Party this Saturday, 6/26, 12pm-4pm!
WOD: Week 6/14-19
Third week of our squat cycle. You ready?
MONDAY, 6/14
WOD #1:
Back Squat 2x1, 1x1+ RPE 7-8
WOD #2:
Linchpin Test 4
2 rounds for time of:
18/12 Row Calories
15 Thrusters, 95/65 lbs
12 Chest-to-bar Pull-ups
TUESDAY, 6/15
WOD #1: For time:
16-14-12-10-8 reps of:
Shuttle Run, 200 m (4x 50 m)
WOD #2:
2 rounds for quality:
L-Hang, 30 secs
Plank Hold, 1 min
WEDNESDAY, 6/16
WOD #1:
2 - 4 sets of:
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch
WOD #2:
Overhead Squat 5-3-1
THURSDAY, 6/17
WOD #1:
Deadlift2x1, 1x1+RPE 7-8
WOD #2:
2 rounds for time or for quality:
Row 500m
12 DB Front Rack Walking Lunge, 50/35 lbs (total reps)
24 Abmat Sit-ups
FRIDAY 6/18 (Happy birthday, Lindsey & Paul McCartney!)
WOD #1:
Strict Press2x3, 1x3+Push Press2x3
WOD #2:
Every 1 min for 15 mins, alternating between:
50 Double Unders
20 Push Press, 75/55 lbs
Max rep Row Calories, 30 secs
Sweaty Saturday: 6/12
Ready to get your dumbbell on?
SATURDAY: 6/12:
With a partner, split reps as needed:
Complete as many rounds as possible in 25 mins of:
100 Double Unders
25 Dumbbell Power Snatches, 50/35 lbs
25 Dumbbell Power Cleans, 50/35 lbs
25 Dumbbell Push Press, 50/35 lbs
Dumbbell Farmers Carry, 50/35 lbs, 2x50 m
WOD: Week 6/7-11: Strength cycle continued...
Strength cycle continues this week with squatting on Tuesday, pressing on Wednesday, and deadlifting on Friday. Cheers!
MONDAY, 6/7:
WOD #1: Power Clean & Jerk3-3-3
WOD #2: “Grettel”
10 rounds for time of:
3 Clean & Jerks, 135/95 lbs
3 Burpees Over Bar
TUESDAY, 6/8:
WOD #1:
1 round, for quality, approx. 1 min each, rest as needed:
Banded Marches
Calf Raises, pick height/load
Heel Elevated Squat, pick height/load
Cossack Squat, pick load
Pull-up Bar Hang
Then...
Back Squat 2x3, 1x3+
WOD #2:
2 rounds for quality:
6 Goblet Bulgarian Split Squat, per side, pick load
Max Effort Chin Over Bar Hold
WEDNESDAY, 6/9:
WOD #1:
Strict Press 2x5, 1x5+
WOD #2:
Every 1:30 for 5 rounds:
25 Double Unders
Sprint 50m
WOD #3: “J.T. ish”
15-12-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up
THURSDAY, 6/10:
WOD #1:
3 rounds for time of:
15/10 Row Calories
10 Dumbbell Squats, 50/35 lbs
5 Bar Muscle-ups
Rest 5 mins, then...
WOD #2:
3 rounds for time of:
12/9 Row Calories
6 Dumbbell Squats, 50/35 lbs
2 Strict Bar Muscle-ups or Rope Climbs
FRIDAY, 6/11:
WOD #1:
1 round, for quality, approx. 1 min each, rest as needed:
Goblet Good Morning, pick load
Laying Leg Lifts
Star Plank
SLDL
Scap Pull-ups
Then...
Deadlift 2x3, 1x3+
WOD #2:
5 rounds for time of:
15 Burpees to a Target
10 Pull-ups