CrossFit South San Francisco

Attention: The Box will be closed Saturday, May 19th for the CrossFit NorCal Regionals. If you are interested in going tickets are still for sale online or you can buy them at the gate for $10 per day. The competition starts today, Friday and goes till Sunday evening.

Also, looking forward, we will be closed Saturday – Monday for Memorial Day. We will be open Friday as normal. Everyone needs to take some time off and remember those who have kept us free and given us the privilege of freedom.

S.W.O.D.- Rope climb practice.

D.W.O.D.- 10 mins AMRAP of:

1 15ft rope assent

6 hand release pushups

12 Front squats @ 115/75

“SPOILER”

100 Wall Balls -OR- 100 4 Count Flutter Kicks

CrossFit SSF…Where do you train???

S.W.O.D.- Rest

D.W.O.D.-   12 – 9 – 6 – 3 of:

Rx- Power Cleans @ Bodyweight & DB Thrusters totally 1/2 bodyweight. (Half BW of a 200lb athlete =100lbs, which means DB weight is @ 50lbs; 50+50= 100)

Scaled- Power Cleans @ 75% of Bodyweight & DB Thrusters totally 1/4 bodyweight.

Modified- Power Cleans @ 50% of Bodyweight & DB Thrusters that make 12 reps very difficult.

CrossFit SSF…Where do you train???

S.W.O.D.- Front Squat 5, 5, 5.

D.W.O.D.- 21-15-12-9-6-3 of:

Pullups

Push Press @ 95lbs/65lbs

Back Squat @ 95lbs/65lbs

Situps

CrossFit SSF…Where do you train???

S.W.O.D.- Handstand Push Up and Handstand walk practice.

D.W.O.D.- “Diane”

21-15-9 of:

Deadlifts @ 225lbs

Handstand pushups

CrossFit SSF…Where do you train???

S.W.O.D.- Back squat 6×6. Squats are going to be very light to moderate weight. Nothing above 70% of a 3 rep max.  The movements will be fast and explosive, no slow moving heavy reps.

D.W.O.D.-  Core Strength and Conditioning

Complete the following as fast as possible

100 – 75 – 50 – 25 of:

Situps

Flutter Kicks (4 counts)

Leg-Levers

CrossFit SSF…Where do you train???

S.W.O.D.- REST

D.W.O.D.- Complete the following for time:

12,11,10…3,2,1 of Pullups and Pushups wearing a weighted vest or weight belt for pullups (12 min time cap, if this cannot be completed in 12 mins the athlete will asked to move on)

Then…

2 rounds of:

200m run & 20 thrusters at 75lbs/45lbs

Then…

100 situps.

Complete as fast as possible 30 min time cap will be enforced.

CrossFit SSF…Where do you train???

S.W.O.D.-  4 sets of 400m row sprints….this will be done with a partner, each athlete will have 20 strokes, then switch with their partner until they get to 400. The team will do this 4 times.

D.W.O.D.-  With the same partner complete…

10 rounds of:

20 Barbell lunges @95/65lbs (10 per leg)

Max reps Kettlebell swings.

Each athlete will do 5 rounds total.

Scores will be determined by the total amount of Kettlebells completed. AND the team with the top scores from each class will have their picture put up on the website!!!!

Good Luck!

CrossFit SSF…Where do you train???

S.W.O.D.- Overhead Squat Practice. Again, we are just practicing our form and technique with the OHS. For those are very comfortable with it work up to a 3rm, everyone else practice so that you can get comfortable with the OHS.

D.W.O.D.- 5 Rounds of:

8 Overhead squats

16 Toe 2 Bars

CrossFit SSF…Where do you train???

S.W.O.D.- Front Squat 5×5

D.W.O.D.-  10 min AMRAP of:

6 push presses

8 front squats

10 rdl’s

50 m sprint.

Weight at 95/65lbs.

CrossFit SSF…Where do you train???

S.W.O.D.-  Handstand Pushups and Handstand Walk Practice.

D.W.O.D.-  5 rounds of:

15 wall balls

30 v-up sit-ups.

CrossFit SSF…Where do you train???