Clutch Coaches

We hope you are all enjoying your holidays, whether you’re here in SF or away visiting loved ones. We want to take a moment to THANK OUR AWESOME COACHES who have been running classes during this celebratory time so that our members who remain in town can get their workouts in at convenient times… Coaches Lisa, Alex, Kim, LGB, Angela, Alyssa, Kate, and Dani have all chipped-in to cover this last week of sessions starting on Dec 23rd up until today, Dec 30th — and we’ve been able to run a pretty full schedule thanks to their efforts.

Special thanks to Coach Katoa for keeping our full Monday (Dec 30th) schedule in play, and for ADDING a 1pm class on Tuesday (Dec 31)… which means MORE CHIEF TRADITION FOR MORE AR CROSSFITTERS!

Thank you, coaches, for all that you do.

WOD For 12-30-19:

Alternating EMOM For 4 Rounds (24 Total Minutes):

Minute 1) 21 Russian Kettlebell Swings @ 70/53 lbs

Minute 2) 18/15 Calorie Row

Minute 3) 15 Single Dumbbell Shoulder-to-Overhead @ 50/35 lbs (switch sides whenever you like***)

Minute 4) 12 Toes-to-Bar

Minute 5) 50 Double Unders

Minute 6) REST 

The goal is to maintain all 21-18-15-12-50 reps across the five movements for as long as possible and/or the entire WOD.  If you fail to complete the full prescribed reps of a movement within the given minute, immediately move on to the next movement and then attempt to maintain the reduced rep count for that "failed" movement for the remainder of the workout.  

For example, if you can only complete 13 DB Shoulder-to-Overhead (S2OH) within the given minute, move on to the Toes-to-Bar and then attempt to maintain 13 PDB S2OH for the remainder of the WOD.  Your score is the lowest rep round for all five movements, with best possible score being 21-18(15)-15-12-50.

Want to dial up the intensity?  Do everything unbroken and sprint the row & dubs.

***We recommend switching so that roughly half of the DB reps are performed R then L (or vice versa)