Workout of the Day
WOD: Week 5/3-5/7
Have a great week!
MONDAY, 5/3
WOD #1: Power Clean 3-3-3-3, using heaviest weight per set
50-70% of 1RM power clean for all movements
WOD #2: Front Squat 2-2-2-2, using heaviest weight per set
TUESDAY, 5/4
WOD #1: 3 rounds, for quality:
4 Single Arm Overhead Reverse Lunge (per arm)
4 Jump to Target
WOD #2: 5 rounds for time of:
15 Toes to Bar
10 Push Press, 115/75 lbs
WOD #3: For time:
Run 800 m
WEDNESDAY, 5/5:
WOD #!: 10 rounds, every minute on the minute for 30 minutes alternating between:
12/8 Calorie Row Sprint
3-5 High Box Jumps
Rest
Optional: Side Plank2 x 120 secs
THURSDAY, 5/6:
WOD #1: For Quality:
3 Thrusters
30 sec Chin Over Bar Hold
3 Thrusters
3 5-count Eccentric Pull-ups
3 Thrusters
3 Tempo Pull-ups (3131)
3 Thrusters
3 Pull-ups
3 Thrusters
3 Chest-to-bar Pull-ups
WOD #2: For time:
25 Thrusters, 95/65 lbs
25 Pull-ups
-- Rest 3 mins --
15 Thrusters, 95/65 lbs
15 Chest-to-bar Pull-ups
Optional: For quality:
20 L Pistols
20 R Pistols
FRIDAY, 5/7:
WOD #1:
Sotts Press (Behind the Neck Snatch Grip) 6-6-6
Touch and Go Snatches 3x33
WOD #2: “Ingrid” 10 rounds for time of:
3 Snatches, 135/95 lbs
3 Burpees Over Bar
WOD #3: Bar Facing Burpees - 30 reps for time
Happy National Fitness Day! 5/1
May 1 is National Fitness Day! But at FCCF, every day is fitness day.
Enjoy yourselves this weekend!
On a 32 min clock:
WOD #1: “Partner Nancy” (20 min. cap)
Teams of 2 - 5 rounds for time of:
Run, 400 m
15 Synchronized Overhead Squats, 95/65 lbs
Runs must be done together. The overhead squats are synchronized at the bottom.
WOD #2:
In 12 mins, establish a heavy snatch double.
Must end on a good lift.
WOD: Week 4/26-5/1
Get it!
FRIDAY, Apr 30, 2021
WOD #1:
3 rounds for time of:
9 Devil Press, 35/25 lbs
9 Chest-to-bar Pull-ups
6 min time cap
WOD #2:
3 rounds for time of:
9 Devil Press, 35/25 lbs
9/6 Row Calories
7 min time cap
THURSDAY, Apr 29, 2021
WOD #1:
Clean 1-1-1-1, using heaviest weight per set
Push Press 2-2-2-2, using heaviest weight per set
Jerk 2-2-2-2, using heaviest weight per set
18 min to complete
Perform sequence at 75-85% of 1RM clean & jerk
WOD #2:
AMRAP 12 mins:
12 Box Jumps, 24/20 in
12 Goblet Lunges, 50/35 lbs
12 Single Arm Dumbbell Shoulder-to-Overheads, 50/35 lbs
WEDNESDAY, Apr 28, 2021
WOD #1:
Row : 2x 300 m, rest 2 mins in between efforts
WOD #2: “Annie”
50-40-30-20-10 reps, for time of:
Double Under
Sit-up
12 min time cap
WOD #3:
3 rounds for quality of: Farmer Carry, 100 m
Rest as needed between sets.
TUESDAY, Apr 27, 2021
WOD #1:
Deadlift 2-3-5-10-2-3-5-10 at 75% 1RM Rest as needed between sets.
25 min to complete. Same weight across all sets. 50-75% of 1RM.
WOD #2:
4 rounds for quality of:
L-Sit, 30 secs
12 Single Arm Dumbbell Rows
10 min to complete. 6 reps per side.
MONDAY, Apr 26, 2021
WOD #1:
3 rounds for quality of:
Chin Over Bar Hold, 45 secs
Plank Hold, 45 secs
Medicine Ball Clean, 20/14 lbs, 45 secs
10 min cap
WOD #2: “Half Murph”
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
21 min cap out the door
Another Week! Plus, the start of Ramadan
Hoping everyone has a lovely week. Check below for what we have planned.
Additionally, Ramadan Muburak to our members and friends who observe. May this Ramadan bring joy, health and wealth to you.
SWEATY SATURDAY PARTNER WORKOUT
MAIN: Fog City - Full Equipment WODS - Apr 17, 2021
AMRAP 30 MINS: ROWS, DEADLIFTS, DEFICIT HANDSTAND PUSH-UPS AND FARMER CARRIES
Complete as many rounds as possible in 30 mins of: Row, 1000 m 10 Deadlifts, 255/185 lbs 10 Deficit Handstand Push-ups, 4/2 in 10 Farmer Carries, 53/35 lbs, 50 m
FULL EQUIPMENT VERSION PART A
MAIN: Fog City - Full Equipment WODS - Apr 16, 2021
BACK SQUAT : 3-3-3-3-3
Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
FULL EQUIPMENT VERSION PART B
MAIN: Fog City - Full Equipment WODS - Apr 16, 2021
3 RFQ: ALTERNATING PISTOLS AND PLANK HOLDS
3 rounds for quality of: 10 Alternating Pistols Plank Hold, 1 min
FULL EQUIPMENT VERSION PART A
MAIN: Fog City - Full Equipment WODS - Apr 15, 2021
SNATCH + 2 OVERHEAD SQUAT 2-2-2-1-1-1
Snatch + 2 Overhead Squat 2-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
FULL EQUIPMENT VERSION PART B
MAIN: Fog City - Full Equipment WODS - Apr 15, 2021
5 RFT: DOUBLE UNDERS, OVERHEAD SQUATS AND BAR MUSCLE-UPS
5 rounds for time of: 75 Double Unders 15 Overhead Squats, 95/65 lbs 5 Bar Muscle-ups
WEDNESDAY PARTNER WORKOUT
MAIN: Fog City - Full Equipment WODS - Apr 14, 2021
7 RFT: SHUTTLE RUNS AND DEVIL PRESS
7 rounds for time of: Shuttle Run, 200 m (4x 50 m) 10 Devil Press, 35/25 lbs
PART B FINISHER
MAIN: Fog City - Full Equipment WODS - Apr 14, 2021
ALT EMOM 8 MINS: SIDE PLANKS AND BROAD JUMPS
Every 1 min for 8 mins, alternating between: Side Plank, 50 secs 6 Broad Jumps, m
FULL EQUIPMENT VERSION PART A
MAIN: Fog City - Full Equipment WODS - Apr 13, 2021
ALT EMOM 16 MINS: FALSE GRIP ACTIVE RING HANGS, POWER CLEANS, RING PULL-UPS AND 13 MORE
Every 1 min for 16 mins, alternating between: False Grip Active Ring Hang, 30 secs 3 Power Cleans, pick load 5 Ring Pull-ups 3 Power Cleans, pick load 5 Ice Cream Makers 3 Power Cleans, pick load 5 Strict Muscle-ups 3 Power Cleans, pick load False Grip Active Ring Hang, 30 secs 3 Hang Power Cleans, pick load 3 Ring Pull-ups 3 Hang Power Cleans, pick load 5 Ice Cream Makers 3 Hang Power Cleans 5 Strict Muscle-ups 3 Hang Power Cleans, pick load
FULL EQUIPMENT VERSION PART B
MAIN: Fog City - Full Equipment WODS - Apr 13, 2021
NASTY GIRLS
3 rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135/95 lbs
FULL EQUIPMENT VERSION PART A
MAIN: Fog City - Full Equipment WODS - Apr 12, 2021
STRICT PRESS : 5-5-5
Strict Press 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
FULL EQUIPMENT VERSION PART B
MAIN: Fog City - Full Equipment WODS - Apr 12, 2021
EVERY 5 MINS FOR 25 MINS: ABMAT SIT-UPS, PUSH JERKS AND ROW CALORIES
Every 5 mins for 25 mins do: 15 AbMat Sit-ups 10 Push Jerks, 135/95 lbs 20/15 Row Calories
FCCF 2021 Open Recap
If you did the 2021 Open this year, you’re a winner*!
And we’d also like to celebrate those who did exceptionally well:
Top Females (tied for first!): Brianne Cannon and Gwyn Price
Runner-up: Casey Jones
Top Male: Alex Garcia
Runners-up: David Cho and Gordon Whitehouse
Rookie of the Year: Meghan Cahill
AGOQ (Age Group Online Qualifier): Kim Tom
*If you participated in The Open this year, ask Hill or LGB for an FCCF sticker this weekend! If you didn’t, and you wish to purchase one, they’re $5. Talk to Hill or LGB.
SATURDAY, 4/10/21 - “Partner Angie”
Teams of 3 - for time:
One partner runs/rows 400 while the other 2 accumulate reps of the below:
200 Pull-ups
200 Push-ups
200 Sit-ups
200 Air Squats
Thanks for supporting the Bay Area AAPI Community
When this community comes out, we come out! Thank you for turning up, getting a sweat on, and donating to our Bay Area AAPI fundraiser. We support and stand with our AAPI members and community.
FRIDAY, 4/9/21
WOD #1: Power Snatch + 2 Overhead Squats
1-1-1
WOD #2:
1 Power Snatch, pick load
Every 1 min for 30 mins.
THURSDAY, 4/8/21
For time:
75 Wall Balls, 20/14 lbs
Run, 1 mi
Walking Lunge, 50 m
Run, 1 mi
WEDNESDAY, 4/7/21
WOD #1:
Every minute on the minute for 3 rounds:
Plank Weight Drag
Alternating Candlestick Rocks
Kip Swing + Pull-up
Rest
WOD #2:
6-9-12-9-6 reps, for time of:
Lateral Burpee Over Barbell
Front Squat, 185/135 lbs
Chest-to-bar Pull-up
TUESDAY, 4/6/21
WOD #1:
3 cycles, each cycle for time:
25 Double Unders
5 Strict Handstand Push-ups
25 Double Unders
7 Push Press, 60% 1RM
25 Double Unders
5 Strict Handstand Push-ups
25 Double Unders
7 Push Press, 60% 1RM
Rest 3 mins between each cycle
WOD #2:
For Quality:
40 Dumbbell Box Step-ups
MONDAY, 4/5/21
WOD #1:
For quality:
Row, 250m
6 Good Mornings
3 Single-leg Hops (per side)
Row, 250m
6 Single-leg Deadlifts (per side)
3 Broad Jumps
Row, 250m
3 Deadlifts
6 Box Jumps
WOD #2: “Christine”
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Supporting the Bay Area AAPI community and condemning hate
This Saturday, we will work out together in support of our FCCF AAPI community members, those in the Bay Area, and beyond. Please sign up in advance and check out FCCF Slack for more details.
Fog City is an anti-racist community that works to dismantle racism and build toward racial equity. Fitness is inclusive, and we welcome people of any race, ethnicity, background, orientation, gender, and religion to the FCCF community.
WOD #1
12 Minute AMRAP with a partner
25 Front squat 95/65
3 HSPU
25 Front squat
6 HSPU
....
Continue with this pattern - adding 3 HSPU each round
WOD #2
For Time | With a Partner | 15 Minute Cap
20 Deadlift 315/205 | SHARED
100 Double under | SHARED
900m Run | TOGETHER
10 Deadlift 315/205 | SHARED
50 Double under | SHARED
400m Run | TOGETHER
2021 Open is Done! Submit Your Scores & Come In this Week for More
Congratulations to everyone who participated in the 2021 Open this year!
Despite it being really different this year given the COVID-related circumstances, it was still awesome to see familiar faces and meet new ones, celebrate the Magic of The Open with some PRs, and generally have a lot of fun with the community.
Don’t forget to submit your scores to Beyond the Whiteboard! Prizes, anyone?
MONDAY, 3/29/21
WOD #1:
6 rounds for quality:
Run 400m
4 Single-arm Single-leg Deadlifts, RPE 6 (per side)
4 Box Jumps, 30/24 in
WOD #2:
Single-arm ½ Kneeling Press
3x8-10, RPE 6
TUESDAY, 3/30/21
WOD #1:
10-8-6-4-2
Clean and Jerk, 135/95 lbs
Ring Muscle Up
WOD #2:
50 Burpees for time
WEDNESDAY, 3/31/21
WOD:
As many rounds as possible in 20 minutes of:
250m Row / 250m Ski / 500m Bike / 200m Run
15 Russian KB Swings 53/35
10 Hollow Rocks
THURSDAY, 4/01/21
WOD #1:
5 Rounds for Time:
15 Bar Facing Burpees
5 Toes to Bar
WOD #2:
5 Rounds for Time:
30 Double Unders
5 Push Press 95/65
FRIDAY, 4/02/21
WOD #1:
3 Rounds for Quality
2 Turkish get up (per side)
1 Parking lot farmers carry
8 split squat (per side)
WOD #2:
Overhead Squat - Perform each set, heaviest as possible:
1-1-1-1-1-1-1
21.3 and 21.4 - The Close of the 2021 Open
The end of the 2021 Open is here!
Finally, this last week of The Open features the rig and the barbell! Much like our entire last year, we’ve been working quietly on the things that we can do while patiently awaiting our return to toes-to-bar, pull-ups, muscle-ups, and barbells, and our time has come.
Also, as a metaphor for our lives returning to a somewhat familiar (hopefully) post-pandemic routine, we may be tempted to try to do everything we’ve missed out on all at once.
I encourage everyone to go into this workout hopeful and excited and grateful that we are all here and able to work out at all, especially if you are maybe a little bit nervous and hesitant about all these rig movements! But also, be realistic about your current abilities so that you can have a productive workout and come back to work on all of these movements again soon.
Depending on your fitness and/or skill level, we’ll be providing plenty of scaling options, so that you can move through the metcon at a pace that’s best for you.
Then, last but not least, everyone will end on a high note with a quick little clean and jerk barbell complex to test your strength and coordination.
YOU GOT THIS!
Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lbs./65 lbs. for the front squats and thrusters
Time cap: 15 min.
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Hooray, we're in the Orange Tier!
We’ve hit the Orange Tier, which means we’re allowing up to 8 athletes and 1 coach to train indoors! That means more rig and RACK TIME (as PROGRAMMED). :)
The photo above shows our new grid formation clearly marking each person’s station.
Please check out our updated COVID-19 Safety page for more info.
THURSDAY, 3/25/21
WOD #1:
Unbroken Power Snatch
3 - 3 - 3
WOD #2:
With a partner (I go, you go):
14 rounds for time of:
7 Ring Dips
7 Power Snatches, 115/75 lbs
Shuttle Run, 200 m (2x 100m)
FRIDAY, 3/26/21
WOD #1:
As many rounds as possible in 10 mins of:
75m Farmer's Carry (to the opposite wall of the parking lot)
5 Handstand Kick-ups + 15 sec Inverted Hold
WOD #2: Death By Row Calorie
With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min...Continuing this for as long as you are able.
Congrats on 21.2! And Happy Vernal Equinox
It was incredible to see so many faces on Saturday for Open 21.2! From former and current members coming out in full force to new members showing up to take on the WOD, the energy was palpable. Thank you all for coming and we hope to see you again and again.
Wow, 21.2 (AKA 17.1) was FUN! A couplet of ascending dumbbell snatches and burpee box jump-overs tested agility, conditioning, and strength. Check out some photos below, more on Instagram, and send us yours to be featured on our channels!
MONDAY, 3/22/21
WOD #1:
Every minute on the minute for 3 rounds:
Goblet Squats
Row or Run at Recovery Pace
Rest
WOD #2:
For time:
Plank Hold, 1 min
-- then --
3 rounds of:
25 V-ups
20 Medicine Ball Cleans, 20/14 lbs
10 Front or Back Squats, 185/125 lbs
-- then --
Plank Hold, 1 min
TUESDAY, 3/23/21
McGhee Hero WOD
Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in
WEDNESDAY, 3/24/21
WOD #1:
3 rounds of, for reps:
5-8 Supinated Strict Pull-ups
5-8 Pistols (per leg)
Side Plank, 30 sec per side
WOD #2:
3 rounds for time of:
12 Dumbbell Thrusters, 50/35 lbs
9 Pull-ups or Womanmakers (total reps)
50 Double Unders
- Rest 5 mins -
3 rounds for time of:
9 Dumbbell Thrusters, 50/35 lbs
6 Pull-ups
50 Double Unders
Open WOD 21.2 Coming at You!
Get excited, everyone! CrossFit Open workout 21.2 has been released—and if it looks familiar, that’s because it’s a repeat of 17.1 back in 2017. We’ve also covered these movements in our recent programming.
This week features a couplet of single arm alternating dumbbell snatches and burpee box jump-overs. It’s a lot of volume, BUT: we have a version for you, regardless of how new or experienced you are. For newer folks that have joined in the last 3 months, we’ll scale the dumbbell weight, the burpee style, and overall volume.
Some advice on the workout:
Pace yourself! This is a long workout and most folks will not finish before the 20 minute time cap. Don’t go too fast during the first couple rounds of burpees especially. Start off at a moderate pace and, if you continue to feel great, gradually speed up each round.
Save your back! In 2017, lots of folks had sore backs after the workout. Set your back off the ground for each snatch. Keep your chest up and your butt down and use those legs to propel the dumbbell up instead of your back.
Check out this advice from when this workout originally appeared in 2017.
Coach Kim also wanted to share a pep talk (check out the full text on Instagram and Facebook!):
With everything that’s happened in the past 12 months, I haven’t been too excited about the Open this year. But when 21.2 was announced as a repeat of 17.1, I was reminded of where I was in 2017, and reminded that I “get” to do this, and for that I am grateful. I have my health, two working shoulders, a great gym community at Fog City, and because I am 4 years older, I get to use a 20 pound DB and do step ups!
I hope to see you out there tomorrow, getting your fitness in. Whether or not you care about your score or how you measure against others, I find these types of workouts are good to see where we stand right now.
We look forward to seeing you tomorrow morning!
Open WOD 21.2
For time (time cap: 20 minutes)
10 dumbbell snatches (RX: 50/35 lbs, scaled: 35/20 lbs)
15 burpee box jump-overs (RX: 24/20 inch box, scaled: 20/20 inch box with step-ups allowed)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs (New athletes end WOD here)
50 dumbbell snatches
15 burpee box jump-overs
(Official CrossFit description and movement standards: https://games.crossfit.com/workouts/open/2021/2)