$79/MONTH

Membership includes:

Unlimited CrossFit classes  |  access to all 12 Touchstone Climbing Gyms San Francisco (2), Berkeley, Oakland, Concord, Los Angeles (3), Culver City, San Jose, Sacramento & Fresno  |  Intro-to-Climbing classes  |  Yoga  |  Cycling  |  TRX  | Cardio Boxing  |  Zumba  

Connect with us!

     

Our Friends
CrossFit Journal: The Performance-Based Lifestyle Resource
Mobility WOD
DRG

Search

THURSDAY 07.19.2012

1. Front Squats
3-3-3

2. 12-1 Ladder*
Thruster 95/65
bent over row (same weight as thrusters)
hollow Rock

 

*perform 12 reps of thruster, rows and hollow rocks, then 11 of each, then 10... 1 of each

WEDNESDAY 07.18.2012

 

"Fried"

 
10 Min AMRAP
10 KB Shoulder to Overhead 24/16kg
200m run
3 Wall Walks
200m run

TUESDAY 07.17.2012

 

"Ellipses"

 
7 Rounds For Time:
30 Double Unders
3 Jerks (155, 115)
10 alternating k2e (right knee to left elbow, left knee to right elbow = 2)

MONDAY 07.16.2012

"ABStract"

10min AMRAP
10 kb swings
10 kb squat clean
10 hollow rocks

SATURDAY 07.14.2012

"Food Processor"
5 rounds - 3min on (AMRAP), 1 min off:

3 burpees
6 Boxjumps (24, 20)
9 Kettlebell Swings (1.5pood, 1pood)

During the 3min rounds, complete as many cycles as possible of burpee- boxjump- swing complex

FRIDAY 07.13.2012

"Grace"
30 C&J 135/95

THURSDAY 07.12.2012

"death by shuffle"
EMOTM (15min cap)

do a 5-10-5 shuttle
2nd minute : do it twice   5-10-10-10-5   (5-10-5 - 5-10-5)
3rd minute : do it thrice   5-10-10-10-10-10-5 
4th minute: do it four times 5-10-10-10-10-10-10-10-5
etc... until failure or 15 minutes

WEDNESDAY 07.11.2012

1. Warm up
3 rounds:
run 200m
10 squats
5 jump squats
2. Every Minute on the Minute:
5 rounds of 3 hang power clean
5 rounds of 2 power clean
5 rounds of 1 hang squat clean + jerk 
(i.e., minutes 0-4: perform 3 hang power cleans every minute,
        minutes 5-9: 2 power cleans every minute,
        minute 10-14: 1 hang squat clean & jerk every minute)

TUESDAY 07.10.2012

1. strict press:
5,5,3,3,1

2. chipper, not timed:
20 strict press @ 70% 1rm
30 kb complex push press (16kg/12)
40m walking lunge with plate overhead (45/25)

MONDAY 07.09.2012

10 rounds:
Max Push Ups
Sprint 50 yards
*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.
*The rest & recovery for this workout is the 50 yard walk back to your starting position. 
c/o CrossFit Football