Workout of the Day
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
WOD: Week 6/1-5. Strength cycle starts!
Ready to lift heavy?
Now that we’ve gotten through “Murph”—arguably the pinnacle of bodyweight WODs—we are starting a strength cycle.
Over the next couple of months, we’ll be doing a modified 5/3/1 rep scheme each week for squats. We will post on the blog in advance which day we’re programming strength cycle work so you can adjust your schedule as needed. This week we'll be squatting on Thursday. If you can’t make it in on those days, we encourage you to make it up at Open Gym.
Some keys to a successful strength cycle are logging your weights in Beyond the Whiteboard (AKA BTWB — let us know if you don’t have access!) to track progress and listening to your body. There may be days that you’re not feeling it and the weight feels heavier than it’s supposed to. It’s important to listen to that, take the weight down, and come back for the next time.
Overall, have fun and enjoy lifting some heavy weights again!
MONDAY, 5/31 was “Murph”
TUESDAY, 6/1
WOD #1:
3 rounds for quality of:
3 Max Vertical Leaps
1 Parking Lot Farmer's Carry
WOD #2:
3 rounds for time of:
25 Deadlifts, 35% 1RM
75 Double Unders
25 Sit-ups
WEDNESDAY, 6/2
WOD #1:
Shoulder Press, RPE 7, 4x1, 1x1+, max reps on the last set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
WOD #2:
Row 1000m TT
OR
3 mins Max Calories
THURSDAY, 6/3
WOD #1: Back Squat, RPE 72x5, 1x5+max reps on the last set
WOD #2:
Every 5 mins for 3 rounds:
50ft Dumbbell Overhead Walking Lunge, 50/35 lbs
Run, 400m
FRIDAY, 5/4
WOD #1:
For quality:
20/15 Row Calories
15 Toes-to-bars20 Wall Balls, 20/14 lbs
15 Power Cleans, 135/95 lbs
10 Ring Muscle-ups
WOD #2: “CrossFit Games Open 14.4”
Complete as many rounds as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups
SWEATY SATURDAY, 6/5:
With a partner, for time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
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