Announcements
- PRIVATE TRAINING IS NOW AVAILABLE!! CLICK HERE to read more!
- Nutrition Navigation (meal planning guidance) is launched! To read about our program and the launch contest where you can win discounted dues or FREE training, CLICK HERE
- Ladies Night at Uptown, Friday April 21st! CLICK HERE
- Movement Rx Clinic at Mission Gorge Saturday May 6th CLICK HERE
- Left Coast Rumble TEAMS registration is open!! CLICK HERE
SWOD: (24 Min)
(12 Min for A)
A1. Push Press + Pause Push Jerk (2 sec at bottom of dip) + Push Jerk x 5 Sets
A2 (unscored). Prone DB/KB High Rows 5 x 4-6 *2 sec pause at the top
*Focus on jerk technique
(12 Min for B)
B1. Single Arm Plank with partner banded stabilization, 2-3 x 30 sec (Each Side)
B2. Partner Seated Antirotational Medball Catches, 2-3 x 8 Reps (Each Side)
WOD: (11 Min)
4 Rounds, Rest 1 Min between rounds:
AMRAP 2:
100 Double Unders
Pull-Ups with time Remaining
Score=total pullups
*Scale to 1:15 double under practice, or 200 singles, or scale the number of double unders, ideally don’t spend 2 minutes on the rope
WOD: CLASSIC CROSSFIT (10 Min)
Every 2 minutes (0:00, 2:00, 4:00, 6:00, 8:00)
100 Double Unders
Pull-Ups with time Remaining
Score=total pullups
*Scale to 1:15 double under practice, or 200 singles, or scale the number of double unders, ideally don’t spend 2 minutes on the rope