WOD: Week 7/26-31

The last week in July. Let’s get after it!

SWEATY SATURDAY, 7/31

With a partner:

As many rounds as possible in 30 mins of:

  • 40 Wall Balls

  • 30 Toes-to-bar

  • 20 Dumbbell Thrusters

  • 10 Bar Muscle-ups

FRIDAY, 7/30

WOD #1:

  • Sotts Press 4-4-4

  • Hang Muscle Snatch + 2 Overhead Squat 1-1-1

WOD #2:

Every 1 min for 30 mins: 1 Hang Squat Snatch*, pick load

*3 sec pause at the bottom

THURSDAY, 7/29

WOD #1: Squat 2x3, 1x3+

WOD #2:

As many rounds as possible in 8 minutes of:

  • 8 Burpee Box Jump

  • 16 Goblet Walking Lunge 50/35 lbs

WEDNESDAY, 7/28

For time:

  • Run, 800 m

  • 100 Sit-ups

  • 50 Pull-ups

  • Run, 800 m

  • 50 Sit-ups

  • 25 Pull-ups

  • Run, 800 m

TUESDAY, 7/27

WOD #1: Deadlift 2x3, 1x3+

WOD #2:

For time:

  • 100 Double Unders

  • Handstand Walk, 50 ft

  • 80 Double Unders

  • Handstand Walk, 40 ft

  • 60 Double Unders

  • Handstand Walk, 30 ft

  • 40 Double Unders

  • Handstand Walk, 20 ft

  • 20 Double Unders

  • Handstand Walk, 10 ft

MONDAY, 7/26

WOD #1:

Superset:

  • Strict Press 2x5, 1x5+

  • Medicine Ball Clean3x1015 mins

WOD #2:

“Elizabeth”

21-15-9 reps, for time of:

  • Clean, 135/95 lbs

  • Ring Dip

  • Squat Clean

Lindsey Whitehouse
WOD: Week 7/12-7/17

Wasn’t it just the Fourth?? July is flying by!

This week you’ll see squats and deadlifts as well as some well-known WODs. Plus, it’s Week 8 of our pressing cycle so don’t miss Friday!

Lindsey Whitehouse
WOD: Week 7/5-7/10

Hope you had a Happy Fourth of July, everyone!🎆

We’re taking Monday, July 5th off for a much-needed rest day. See you on the 6th!

SATURDAY, 7/10

WOD #1: On a running 30:00 clock:

With a partner, waterfall start: 9-6-3 reps, for time of:

WOD #2:

3-6-9 reps, for time of:

  • Squat Clean Thruster, 115/75 lbs

  • Burpee Box Jump Over, 24/20 in

WOD #3:

In any remaining time establish a heavy set of:

  • 3 Power Cleans + 3 Thrusters

FRIDAY, 7/9

WOD #1:

  • 1 Snatch Balance + 4 Sotts Press 1-1-1-1

  • Power Snatch 3-3-3-3

WOD #2: Back Squat 2x1, 1x1+

THURSDAY, 7/8

WOD #1:

20 rounds of:

  • Max rep Row Calories, 20 secs

  • Rest 40 secs

WOD #2:

As many rounds as possible in 8 mins of:

  • 40 Double Unders

  • 5 Toes-to-bar

WEDNESDAY, 7/7

WOD #1:

For time:

  • Run, 1.5 mi

  • 40 Push Press, 95/65 lbs

  • 35-50 Row Calories

  • 30 Push Press, 95/65 lbs

WOD #2: Optional

3 sets for max time:

  • Pull-up Bar Hang

TUESDAY, 7/6

WOD #1:

Strict Press: 2x5, 1x5+

Same weight across all sets. As many reps as possible on the last set.

WOD #2:

Deadlift: 2x1, 1x1+

Same weight across all sets. As many reps as possible on the last set.

MONDAY, 7/5

CLOSED — Happy Fourth of July!

Lindsey Whitehouse
WOD: Week 6/28-7/2

THANK YOU!

Thank you to everyone who came out, helped out, had fun, and contributed to our successful Summer☀️/Pride 🏳️‍🌈events on Saturday, 6/26! We raised over $2k for the SF LGBT Center and The Out Foundation-Bay Area and we hosted 50 athletes.

Then we threw an awesome party where we got to see some of our wonderful community members for the first time in over a year, eat delicious food (including Darrell’s brisket), surprise prez Hillary with a birthday 🎂(thx, Liz!), have a meta moment with Bret and his tanks, AND had the cutest little clean-up crew.

It felt amazing to be back with our community, celebrating each other. THANK YOU!


SWEATY SATURDAY, 7/3

“HOTSHOTS 19”

On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

6 rounds for time of:

  • 30 Air Squats

  • 19 Power Cleans, 135/95 lbs

  • 7 Strict Pull-ups

  • Run, 400 m

FRIDAY, 7/2

WOD #1:

Deadlift 3-3-3+

WOD #2:

4 rounds for quality of:

  • 6 Rear Foot Elevated Split Squats

  • Handstand Hold, 1 min

6 reps per side.

THURSDAY, 7/1

WOD #1:

For time (26” time cap)

  • Row, 3000 m

  • 30 Front Squats, 1x bodyweight

  • 30 Chest-to-bar Pull-ups

WOD #2:

Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

WEDNESDAY, 6/30

WOD #1:

3 rounds for quality of:

  • 5 L Arm Turkish Get-ups, pick load

  • 5 R Arm Turkish Get-ups

  • 5 Straight Leg Toes-To-Bars

WOD #2:

5 rounds, 30 secs per station, for max reps of:

  • Alternating Kettlebell Snatch, pick load

  • Rest 30 secs

  • Burpee

  • Rest 30 secs

  • Toes-to-bar

  • Rest 30 secs

WOD #3:

Each for time:

Farmer Carry: 3x 80 ft

TUESDAY, 6/29:

WOD #1:

Back Squat 3-3-3+

WOD #2:

4-5 rounds, each for time:

  • 3 Box Jumps, 30in

  • Run 200m

MONDAY, 6/28:

WOD #1: “DT”

5 rounds for time of:

  • 12 Deadlifts, 155/105 lbs

  • 9 Hang Power Cleans, 155/105 lbs

  • 6 Push Jerks, 155/105 lbs~ 60% 1RM12 min CAP (8:25 - 11:48)

WOD #2:

3 rounds, for quality:

  • 5 Handstand Descents OR Tempo Dumbbell Seated Press, RPE 6-7 (1-1-4-1 secs.)

  • Side Plank, 30-60 secs (per side)

Lindsey Whitehouse
OUTWOD & Summer/Pride Party Saturday!

It’s finally here!

We’re so excited to host a special Sweaty Saturday OUTWOD this weekend in partnership with The Out Foundation (TOF) - Bay Area Chapter. Check out the workout below!

After please join us for our Summer/Pride Party from 12pm to 4pm. We’ll have a bouncy house, delicious food and drink, arts ‘n’ crafts, and a RAFFLE for a bunch of cool items (dinner! haircuts! wine!) that benefits the SF LGBT Center and TOF Bay Area.


“Sweat with Pride” Pride OUTWOD, 6/26

With a partner, every minute on the minute for 7 rounds:

  • Minute 1: One partner hangs from the pull up bar while one partner performs as many reps as possible of:Russian Kettlebell Swings, pick load

  • Minute 2: One partner holds a plank while one partner performs as many reps as possible of:Wall Balls, pick load

  • Minute 3: AMRAP 10ft Medicine Ball Bear Crawl

  • Minute 4: Rest

Lindsey Whitehouse
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:

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

Lindsey Whitehouse
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

Lindsey Whitehouse
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

Lindsey Whitehouse
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:

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

Lindsey Whitehouse