Workout of the Day
Sweaty Saturday, 5/29 + "Murph" Memorial Day, 5/31
Happy Memorial Day Weekend!
This Sweaty Saturday partner workout is designed to get your prepped for Monday’s traditional Memorial Day WOD, “Murph”!
For more info on Murph, check out the description below.
Note that we’re running a Saturday schedule Memorial Day Monday. Please sign up for 8am, 9:15am, or 10:30am on MINDBODY.
SATURDAY, 5/28
3 rounds for time:
Partner 1: Row 1000m or Run 800m
Partner 2: As many rounds as possible of:
10 Burpees Over the Dumbbell
20 Dumbbell Clean and Jerks (50/35 lbs)
30 Double Unders
Switch when Partner 1 finishes the row/run.
MONDAY Memorial Day, 5/31
“MURPH” WOD
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
Weight vest optional!
If you choose to partition the reps, we recommend 20 rounds of:
5 pull-ups
10 push-ups
15 air squats
AKA 20 rounds of "Cindy."
“Murph” is a classic CrossFit Hero WOD honoring Navy Lieutenant Michael P. “Murph” Murphy, who was killed in Afghanistan June 28, 2005. The WOD, originally called “Body Armor,” was Murph’s favorite, and it was renamed for him posthumously. The “Murph” WOD is traditionally done on Memorial Day Monday in honor of him and the others who have given their lives in service of their U.S. military duties.
WOD: Week 5/24-5/28
Get it!
MONDAY, 5/24
WOD #1: Linchpin Test 7
4 rounds for time of:
4 Power Cleans, 205/145 lbs
4 Front Squats, 205/145 lbs
4 Shoulder-to-Overheads, 205/145 lbs
WOD #2:
3 rounds for quality:
Side Plank, 30 sec per side
6 Bent-over Barbell Rows, RPE 7
12 Single Leg Deadlift (total), RPE 7
TUESDAY, 5/25
WOD #1: Every 90 sec for 3 rounds, alternating:
Tempo Push-ups, 3-count eccentric
Rest as needed.9 minsEach for reps:
WOD #2:
Every 90 sec for 5 rounds:
Row Calorie: 15 secs
-- Then --
Every 3 mins for 3 rounds:
Row Calorie: 1:15
-- Then --
Row Calorie: 1x 3 mins
WEDNESDAY, 5/26
WOD #1:
4 rounds, for quality:
Handstand Walk, 20 ft
10 Russian Kettlebell Swings
10 Goblet Box Step-downs
5 Wall Walks
As many rounds as possible in 18 mins:
Run 400m
9 Burpee Chest to Bar Pull-ups
12 Sit-ups
15 Alternating Pistols
THURSDAY, 5/27
WOD #1: Strict Press3-3-3+max reps on the last set
WOD #2: Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min
FRIDAY, 5/28
Every 1 min for 30 mins: 1 Hang Power Snatch, pick load
Every 1 min for 30 mins. 50-75% 1RM3
Every 1 min for 10 mins: Hang Power Snatch w/ a pause in the catch + Hang Power Snatch + Overhead Squat
Every 1 min for 10 mins: Hang Power Snatch w/ a pause in the catch + Hang Power Snatch
Every 1 min for 10 mins: 1 or 2 Hang Power Snatches
Sweaty Saturday, 5/22
Get your sweat on today with some heavy deads, med ball cleans, and rowing—all shared with a partner, of course.
SATURDAY, MAY 22
4 rounds for time of:
14 Deadlifts, 315/205 lbs
40 Medicine Ball Cleans, 20/14 lbs
30/20 Row Calories
27 minute time cap
WOD: Week 5/17-5/21
Enjoy the week!
MONDAY, 5/17
WOD #1: Muscle-up Practice, choose one:
As many reps as possible in 7 mins of strict Muscle-ups
As many reps as possible in 7 mins of toe-assisted strict Muscle-ups
1 min of Ring Rows, 1 min Hollow Hold, 1 min toe-assisted Ring Dips, 1 min Ring Support, rest as needed
Accumulate 2 mins top of ring support, 2 mins bottom of ring support, rest as needed
WOD #2:
10 rounds for time (10:00) of:
15 Hand Release Push-ups
10 Hollow Rocks
5 Strict Ring Dips
TUESDAY, 5/18
WOD #1:
Snatch + 2 Overhead Squats 1-1-1-1
WOD #2:
Every 1 min for 20 mins, alternating between:
10 Supinated Strict Chest-to-bar Pull-ups
Row Calories, 30 secs
5 Overhead Squats, 155/105 lbs
Plank Hold, 30 secs
WEDNESDAY, 5/19
WOD #1:
Power Clean 3-3-3-3, using heaviest weight per set
compare to 5.3.21
WOD #2: CrossFit Regionals 16.4
4 rounds for time of:
28 Pistols
15 Power Cleans, 115/80 lbs
THURSDAY, 5/20
WOD #1:
Every 2 mins for 3 rounds:
25 Unbroken Double Unders
5 Strict Press (RPE 7, max reps on the last round)
WOD #2:
3 rounds for time of:
50 Double Unders
Run, 400 m
30 Sit-ups
20 Push Press, 95/65 lbs
FRIDAY, 5/21
WOD #1:
2 rounds for quality:
Row 300m
10 Goblet Squats, RPE 8
WOD #2:
Complete as many rounds as possible in 25 mins of:
30/20 Row Calories or 600m Run
15 Goblet Squats, 53/35 lbs
10 Box Jumps, 24/20 in
Sweaty Saturday + Onboarding 5/15 & 16
Happy (rainy) Saturday! As the plants get their much-needed moisture, we’ll be running this workout indoors with masks today.
If you have any friends who want to join FCCF, we still have spots open for this weekend’s onboarding! Click the link here.
With a partner, I go, you go:
For time, 10 rounds:
4 Devil's Press, 50/35 lbs
12 Dumbbell Lunges, 50/35 lbs
12/8 Row Calories
Buy-out (split any way):
100 Burpee Box Jump-overs, 24/20 in
Kim Tom Rocks! // WOD: Week 5/10-14
Over the last 4 days, our very own Kim Tom competed in the Masters Division of the CrossFit Games Age Group Online Qualifier (ACOQ). She qualified for it by finishing in the top 10% of her age group worldwide during the CrossFit Open in March.
This qualifier had 5 brutal workouts that featured 15-ft. rope climbs, a 4-rep max front squat, tons of handstand push-ups, 300 double unders in a row, and finished with a combo of heavy overhead squats and burpee box jumpovers!
Kim attacked the workouts with her usual determination and positive energy. She fought through the heavy weights and complex movements and showed off that killer engine that smokes us during class WODs.
Her performance was especially impressive when you think about her last year. While it’s been crazy for everyone, it’s been especially stressful for small business owners, like Kim, who weren’t sure they would survive COVID-related closures and capacity reductions.
We can only hope that we are as awesome and as fit as Kim when we grow up! She is an inspiration for our Fog City CF community and we are lucky to have her. We love you, Kim!
Weekly WODs:
MONDAY, 5/10
WOD #1:
Linchpin Test 5, for time (25:00):
20 Back Squats, 225/155 lbs
Run, 2 mi
20 Back Squats, 225/155 lbs
WOD #2:
Handstand Practice, for quality
Kick-up
Wall Walk
Feet Elevated
TUESDAY, 5/11
WOD #1:
3 rounds, for quality (12:00):
5 Single Arm DB/KB Press + 50ft Overhead Carry (per side)
5 Weighted Pistols or Cossack Squats (per side)
75 Double Unders
WOD #2: “Lynne”
5 rounds for max reps of:
Max rep Bench Press, 1x bodyweight
Max rep Pull-ups
WEDNESDAY, 5/12
WOD #1:
Every 1 min for 21 mins, alternating between:
Max rep Row Calories, 30 secs
10 Box Jumps, 24/20 in
10 V-ups
WOD #2:
Superset! 3 x 30 secs
Parking Lot Farmers Carry
L-Sit
THURSDAY, 5/13
WOD #1:
Snatch 3x3
WOD #2:
For time:
42 Wall Balls, 20/14 lbs
21 American KB Swings, 53/35 lbs
30 Wall Balls, 20/14 lbs
15 American KB Swings, 53/35 lbs
18 Wall Balls, 20/14 lbs
9 American KB Swings, 53/35 lbs
FRIDAY, 5/14
WOD #1:
Clean & Jerk 3-3-3-3-3
WOD #2:
For time:
20 Clean & Jerks
(Using 50% of the load from WOD #1)
Kim Tom competing in various AGOQ workouts.
Sweaty Saturday 5/8/21 + Yellow Tier Protocols!
SF has officially entered the Yellow Tier. Way to go!
How will this change operations at FCCF?
We are expanding indoor classes from 10 to 12 athletes to start and will add capacity as able.
Athletes on the waitlist will not be admitted to class so we can adhere to athletes staying 6 feet apart.
Members must commit to attending any classes they sign up for, and not to cancel late so that others may join class.
For 6am class, please cancel by 9pm the night before and for all other classes at least an hour beforehand.
Classes may be indoor or outdoor depending on movements and coach discretion:
Weekday regular classes will default inside.
Saturday classes will be held outside to accommodate a larger class size (over 12 people) until indoor capacity is increased.
Open gym athletes may workout inside or outside with coach approval provided guidelines below are followed.
Masking!
Outdoor:
Athletes may remove masks, provided 6 ft distance is maintained.
Coaches must wear during active coaching.
Indoor:
Coaches and athletes must wear masks/face coverings at all times.
Sanitizing:
Sanitize/wash hands before and after equipment use and before cleaning equipment
Clean high-touch equipment and surfaces after hand sanitizing/washing and before/after use. Wipes vs. spray can now be used as health orders have been updated to align cleaning procedres with industry standards.
Sweaty Saturday
May 7, 2021
Teams of 2 - for time:
90 Double-Unders
70 Wall Ball Shots (20/14 lb, 10 ft)
50 Deadlifts (185/135 lb)
30 Strict Handstand Push-ups
50 Deadlifts (185/135 lb)
70 Wall Ball Shots (20/14 lb, 10 ft)
90 Double-Unders
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