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Saturday 09.16.2017

Death

Friday 09.15.2017

REST or make up a WOD you missed this week.

Thursday 09.14.2017

10 rounds for time of:
•30 double-unders
•15 pull-ups
•30 squats
•100-m sprint
Rest 2 minutes

 

*4 min time cap per round*

Wednesday 09.13.2017

Push Jerk
5x3

Front Squat
5x3

Tuesday 09.12.2017

3 Rounds for time:
9 Wall Balls
12 Single Arm Kettle-bell Cleans (53/35)
28 Box Jumps

 

then

50 Calories on the assault bike (because Jay is turning 50 years old)

Monday 09.11.2017

21-15-9
Overhead squats (95/65)
Handstand push-ups
Toes-to-bar
Courtesy of CrossFit Linchpin

Sunday 09.10.2017

Benchpress 5x5
superset with: 1 min plank hold

Deadlift 5x5
superset with: 20 side plank oblique dips

Backsquat 5x5
superset with: 20 GHD sit-ups

3x500 meter row to be comleted at any time.

Saturday 09.09.2017

Every Minute On the Minute
   First Minute:
      2 Front Rack Lunges
   Second Minute:
      4 Front Rack Lunges
    Etc...
* Lunges are in place, from the ground
* Men's weights: 185, 135, 95, 45
* Women's weights: 120, 95, 65, 35
* On fail, rest 3 minutes, then begin where you left-off with next weight
* No credit for partial rounds. For example, if you fail the round of 6, you start with 6 at your next weight. Failed rounds do not count towards your score.
* Minimum work requirement is 10 rounds or 3 bars if you meet or exceed 10 rounds before the 4th bar.
* If you fail before 10 rounds with the 4th bar rest 3 minutes then continue. Subtract 100lbs from your score.
* Score is total weight lifted. Weight(x)reps.

Friday 09.08.2017

REST or make up a WOD you missed this week. (Includes all or part of Crossfit linchpin Monday mash)

 

21-15-9 reps for time of: 

Power Snatch, 75/55 

Assault Bike, Calories 

 

"Heavy Fran" 15-12-9 reps for time of: 

Thruster, 135/95 Weighted 

Pull-up, 45/30 

 

30-20-10 reps for time of: 

Kettlebell Swing, 53/35 

GHD Sit-up 

 

*Rest 5 minutes between workouts

Thursday 09.07.2017

CrossFit Total

 

Three attempts of each lift:
• Back squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1
Your score is the total of your best successful lifts.

 

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