WOD WOD, October 1, 2018
3.0 : WOD 1 Welcome to Chamber 3.0 ladies and Gentleman , today, we start with a strong upper body SWOL session , and, finish by exploring the freshly marked , scenic run track ( Cheers Chris Davies ) Enjoy! Warm-up A) 400m run track exploring B) 3 Sets of : 10 x PVC Pass…
SEE EVENTWOD WOD, September 29, 2018
Farewell Francisco ST Metcon (AMRAP – Reps) TABATA FITNESS 1) TABATA 8 x 20/10 : Kettlebell Swing 24/16kg REST 2 MINUTES 2) TABATA 8 x 20/10 : Ab Mat Sit Up REST 2 MINUTES 3) TABATA 8 x 20/10: Wall Ball 9/6kg *Or Air Squat REST 2 MINUTES 4) TABATA 8 x 20/10: Burpee onto…
SEE EVENTWOD WOD, September 28, 2018
Open WOD 2011 Warm-up 400m KB Carry Overhead Farmers Front rack Accessory FBB WOD PREP : 12 Minutes In Pairs : M4M 8 x BB RDL 20 x Second Low Ring Support 8 x SL Step Ups per side 20 x Second Hollow tuck Support 8 x Banded lateral step outs CrossFit Games Open 11.2…
SEE EVENTOlympic Weightlifting WOD, September 27, 2018
OLY CLUB Warm-up A) DIFABIO FLOW B) DIFABIO BB BREAKDOWN – CLEAN / JERK Squat Clean (Weight) 15 Minute open cap 3-3-3-3-3-3-3 REST Plenty – enjoy it Split Jerk (Weight) 15 Minute Open cap 3-2-1-1-1-1-1 REST plenty – enjoy
SEE EVENTWOD WOD, September 27, 2018
The oldest of school engine builder Last Rope Climbs a Francisco street 🙂 Metcon Engine Day ( Last time on ropes ) Rotating EMOM x 20 : 4 Sets Minute 1 : 18/15 x Cal Row Minute 2 : 15/12 x Cal Bike Minute 3 : 2 x Rope Climbs Minute 4 : 200m Run…
SEE EVENTWOD WOD, September 26, 2018
Juicy Lucy Metcon (AMRAP – Rounds and Reps) Team WOD In Teams of 2 AMRAP in 20 Minutes 20 x Syncro Burpees over bar 20 x Front Squats 52.5/35kg 20 x Toes 2 bar 400m x KB Farmers Carry 24/16kg x 2 ( Walk together ) RX PU : 60/40kg Core / Stability The double…
SEE EVENTWOD WOD, September 25, 2018
Turbulent Tuesdays Warm-up a) Bike 5 x 30/30 b) Hip Flow series and glutes c) BB Flow RDL BEnt over row High Pull HPC Push Press Push Jerk Metcon (Weight) E2: 30 x 5 Sets : Build to max 3 x Deadlifts 2 x Hang Power Cleans 1 x Shoulder 2 overhead Metcon (AMRAP –…
SEE EVENTWOD WOD, September 24, 2018
You wouldn’t read about it After 2 weeks of testing our strength…. today we test our endurance. We last tackled this in December 2017…. The awesome turn out in numbers we had made it a hell of a show.. get around each other and get on the run 5k Run (Time) Max Effort 5k Run…
SEE EVENTWOD WOD, September 23, 2018
Sunday Funday Metcon (Time) In teams of 2, 12 rounds total for time ( 6 each ) 15/10 cal assault bike / Ski erg 12 ball slams 20/12kg 9 burpees * round for round with your buddy * keeping rounds under 2 mins Scaling : Bike = 12/8 cals Ball = reduce load Burpee =…
SEE EVENTWOD WOD, September 22, 2018
Puff Daddy Metcon (AMRAP – Rounds and Reps) In Teams of 2 AMRAP in 22 Minutes 60 / 50 x Calorie Row – Shared as pleased 10 Rounds ( 5 Rounds each alternating) 9 x Box Jump Overs 24/20" 7 x Hang Power Cleans 52.5/35kg 5 x Shoulder 2 Overhead 52.5/35kg ..Then proceed back to…
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