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TUESDAY 08.21.2012

SPECIAL 5P CLASS 

Mystery WOD so bring your CoCo shirts and represent!

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"Death by Squat Clean Thruster" (6p &7p)

using 120% of your "Fran" weight

during the 1st minute, perform 1 squat clean thruster
during the 2nd minute, perform 2 squat clean thrusters
during the 3rd minute, perform 3 squat clean thrusters

etc..

your workout ends when you cannot finish the requisite squat clean thrusters within the minute.

 

prep those thrusters:
 

MONDAY 08.20.2012

"Gin & Tonic"
10 rounds

5 hang snatch (power, split, squat)
5 ring dips

 

prep your overhead with this:

 

INTRO TO SKILLS & STRENGTH CLASS (6PM)

Front Squats, Push Press & Thrusters

SATURDAY 08.18.2012

Cindy on "juice"

20min AMRAP
5 Strict Chest-to-bar Pullups
10 Clapping Pushups
15 Back Squats (95/65)

Inspired by  CrossFit H-Town

FRIDAY 08.17.2012

"Isabel"

30 reps Snatch 135lbs/95lbs

THURSDAY 08.16.2012

1. weighted pull-ups
5-5-5 (progression: negatives with 5:5 top:bottom holds)

2. "Rip It and Grip It"
For time:
30 Thrusters 75lbs/45lbs
45 Double Unders
20 Thrusters
30 Double Unders
10 Thrusters 75lbs
15 Double Unders

 

WEDNESDAY 08.15.2012

1. 2 rounds
5-4-3-2-1 kb strict press

2. "Saw Horse"

21-15-9
kb swing
hollow rock
double under

INTRO TO SKILLS & STRENGTH CLASS (6PM)

Snatch

TUESDAY 08.14.2012

1. "Dubs"

4 rounds:
5 reps Snatch Grip Deadlift (120% of Snach 1RM)
20 reps Wall Balls (20#@10', 15#@10')

2. Hang Snatch
2-2-2-2


Tips for Snatch Grip Deadlift:
-Remember this is a skill transfer for snatch pulling.
-Use the same foot position as a snatch
-Focus on keeping chest up and posterior chain engaged (think break/bow the bar away from you)
-Do a small hit when you get to full extension to complete the movement.

MONDAY 08.13.2012

1. Squat
5-5-5

2. "El Diablo"

6 min amrap
6 jump squats
6 hang power clean


Squat:

"1. Bar on the base of your traps, that's the meat that connects up into your neck
2. Hands grip the bar on the outside of the smooth, thumbs around the bar (this will allow you to create a pretty stable platform to load the bar)
3. First movement should be to squeeze your abs and butt, take a big breath slowly push your hips and chest back while maintaining a vertical chest…pull yourself back and down
4. Once we hit below parallel explode up out of your heels pushing the bar, hips up all while squeezing your abs down
5. Rinse and repeat.
6. Only increase weight if you are sitting back in those heels and are working to hit depth"
-John Welbourne

 

INTRO TO SKILLS & STRENGTH CLASS (6PM)

Power Clean

SATURDAY 08.11.2012

"Compactor"
10 rounds
5 burpee box jumps
25m run
5 hollow rocks
25m run

FRIDAY 08.10.2012

1. Baseline
10min AMRAMP

400m Run

10 hip circles in each direction 

2. Tabata Everywhere
Bottom to bottom tabata squats (rest is in the bottom of a squat position)

Rest 1 minute

Tabata push ups

Rest 1 minute

Tabata flutter kicks
Rest 1 minute

Tabata sprints

* Tabata = 8 rounds of 20 seconds all out effort, 10 seconds rest.

 

courtesy of SealFit