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FRIDAY 06.01.2012

1. Double Unders

5 Rounds

1 min Double Unders
1 min Rest 

 

2."I said, 'Like-Angie'"

For time:

100 pullups
100 pushups
100 flutter kicks
100 leg levers
100 squats

Complete all reps of each exercise before moving to the next.

THURSDAY 05.31.2012

1. Deadlift 
5-4-3-2-1
work up to a 5 rep max, then do your following sets with that weight

2. 10 rounds for time
4 Power Clean 185/115
Sprint 40 yards
c/o CrossFit Football

WEDNESDAY 05.30.2012

1.  "Drop me Off"
3 rounds:
3 depth jump into bound for distance
6 plank metronome          
    
2. SPRINTS
10 x 100m
rest 0:45
hold splits within 2-3 seconds"

 

TUESDAY 05.29.2012

1. Snatch Skill work

2. "...Contact"
6 rounds: of the following with each arm
5 1-legged dl 
4 1-arm swings
3 cleans
2 snatches
1 push press
1 round = both arms

 

 

SATURDAY 05.26.2012

"What's up, Doc?"
800m run
220m broad jumps
1 burpee after every 5 broad jumps taken 
220m carry (135/95 or 1.5/1.0kb each hand)
1 burpee every time you put the weight(s) down
800m run

 

FRIDAY 05.25.2012

 

 

SEALFIT FRIDAYS

Do as much as you can within the hour.

 

"PURE"

1. Baseline: 

ROM Drills

Run 400m

8 min AMRAP
5 pull up 
10 push up
15 squat.

2. Work capacity: 

7 rounds for time
7 power clean (135#/95#)
7 pull ups
7 ring dips
7 toes 2 bar

3. Durability: 

1 mile sprint
100  leg levers
100 good morning darlings

 

(courtesy of sealfit.com)

THURSDAY 05.24.2012

 

do the shuffle

 

1. single-arm KB Press

2 rounds of
5-4-3-2-1 ladder

 

2. "Max Out"

2 rounds
220m Run
30 wall ball 

(courtesy CFEB)

 

WEDNESDAY 05.23.2012

joe D is having FUN

"Tabata Mash-Up"

Alternating Rounds of 20 seconds of work and 10 seconds of rest:

Deadlift 225/135
Burpee

TUESDAY 05.22.2012

 

NO CLASS 

(due to the KB clinic at DRG).

 

Get your rest and see you bright and early on Wednesday

MONDAY 05.21.2012


1.weighted pull ups
5x3
2. NASA
every 2 minutes for 8 rounds: 
Long Shuttle
Shuttle=Run 5m and back pedals to the starting line, then 10m and back, then 15m and back.
Must touch the line with hand at each 5, 10, 15m intervals.