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|Name||San Francisco CrossFit|
|Address||1162A Gorgas Ave.|
San Francisoco, CA 94123
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WOD: 3 Rounds for time of: Rx: 250m Row 12 DL (205#/115#) 20 Burpee Box Jumps (24″/20″) L2: 500m Row 12 DL (185#/100#) 20 Burpee Box Jumps (20″/16″) L3: 500m Row 12 DL (135#/80#) 20 Burpee Box Jumps (20″/16″) Performance WOD 15, 9, 6 reps of: Snatch (135#/80#) Muscle-ups http://crossfitrosslyn.com/tuesday-63015/
BCFers: Chiropractors from Arlington Pain and Rehab will be in the house from 6-7pm tonight. First come, first served basis for basic treatment and information. Don't miss the opportunity for some professional help with your self-care. Things don't stay the same, we can either help ourselves improve, or keep climbing the uphill battle of mobility and movement proficiency! Don't miss this opportunity to learn, improve and feel better.
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Monday 6.29.30 Mobility: with LAX ball... T-Spine, hip flexors, glutes Snatch warm up 15 Minutes, Hang Snatch 1x5 @ 70% 1x5 @ 75% 1x3 @ 80% 1x5 @ 75% 90 second rest between sets 15 Minutes, Back Squat 4x5 + ME @ 90% 5RM *Build to a 5 rep max, then 1 max effort set at 90% of 5rm *superset with 5 strict pull-ups 90 second - 2 minute rest between rounds WOD: for time 50 pistols, alternating (150 air squats or pistols off box) 50 KB snatch, 53/35 50 burpees to a 12" target (yes, 12 inches :))
6.28.15 Box Brief: Burpeethon! In order to celebrate the end of the Burpees for Blaine Super Challenge, we are hosting an 11 hour BURPEETHON beginning at 2 p.m. on Sunday, June 28th and ending at 1 a.m. on Monday, June 29th. Event will be held at CrossFit Main Line at 10 E. Athens Avenue in Ardmore, PA. Please join Sid and the Burpee Badger himself, Chris Meredith, as they do 122 burpees an hour on Days 99 and 100. There will be t-shirts, food and drinks. Come join the fun for an hour or the whole time. Feel free to do burpees or come to show your support! #livelikeblaine #burpeesforblaine #letsmove #GirlsCan CrossFit Main Line and CrossFit R5 CrossFit www.livelikeblaine.org
Saturday Team of 2 Warm Up “Roll Over” 3 Min Time Cap Score is in combined distance of each partner’s best throw. Each partner can make three attempts (6 total between the two) to throw a slamball for maximum distance. The best throw of each partner will be combined together for a score. Throw must be an upward throw (such as a shot put throw, an over the head throw, or an over head thrown and not an underhanded “granny style” throw) and not a roll. 30 lb/20 lb “Shake Hands” 3 - 3 min AMRAP There will be two scores on this WOD. Score 1 will be the total distance covered in the running / lunge section. Each completed run will be 1 rep; each lunge will be one rep. Score 2 will be the reps completed in the weightlifting section AMRAP 1: Partner A: runs 50M out holding a weight plate, does 25 lunges with the plate, and then 50m back to the starting position. (RX weights #45/#25, Scaled #25/#15) At the same time… Partner B: Hang Power Snatches (RX weights #115/75, Scaled #75/55) After Partner A returns from the run, partners will switch places. When the timer goes off at the 3 min mark, athletes will move right into AMRAP 2 picking up where they left off. AMRAP 2: Partner A: runs 50M out holding a weight plate, does 25 lunges with the plate, and then 50m back to the starting position. (RX weights #45/#25, Scaled #25/#15) At the same time… Partner B: Back Squat (RX weights #115/75, Scaled #75/55) After Partner A returns from the run, partners will switch places. When the timer goes off at the 3 min mark, athletes will move right into AMRAP 3 picking up where they left off. AMRAP 3: Partner A: runs 50M out holding a weight plate, does 25 lunges with the plate, and then 50m back to the starting position. (RX weights #45/#25, Scaled #25/#15) At the same time… Partner B: Sumo Deadlift High Pull (RX weights #115/75, Scaled #75/55) After Partner A returns from the run, partners will switch places Five minute rest 5 Min Time Cap Score is in two parts (1-row time and 2-max reps on the lift) The WOD starts with a 500 M Row which can be broken up between the two partners in any way they see fit. The row must be completed before moving on to the lift. Then max reps Overhead Squats. Only 1 partner can work at a time. Reps can be completed until the 5 min time cap elapses.
Civil War - Partner WOD One For time. Share the work 200 meter sled push, 180/100 lbs. modified, 135/75 lbs. (only one person can push at a time) 200 meter farmers carry, 2 bars 185/125 lbs. each Modified, 155/105 each (both partners work together caring both bars at the same time) 200 meter bar over head walk, 155/105 lbs. modified, 115/85 lbs. (only one person can carry at a time) 800 meter sand bag run, 60/45 lbs. alternate every 200 meters (each athlete will run 2x200m) Partner WOD Two for time You go I go. 6 Rounds of (alternate rounds 3 each) 21 Kettlebell swings, 24/16 kg mod... http://bit.ly/1GPGtHC
(Saturday June 27, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: "Paul mustache you a question Why I Love Coconut Oil (Plus a Free Jar for You!) by marksdailyapple.com How would you like a free jar of organic coconut oil? Lucky for you, Thrive Market is offering all first-time members a FREE sample box—including a full-size jar of Nutiva organic virgin c..." Read More, http://crossfitlocal.com/saturday-june-27-2015/
Day 1 Bench Press 8-8-8-1-1-1. Last set of 8 and last single should be near maximal effort. Handstand Push-ups x 30. Accumulate 30 reps. Day 2 Deadlift 8-8-8-1-1-1. Last set of 8 and last single should be near maximal effort. Day 3 Squat 8-8-8-1-1-1. Last set of 8 and last single should be near maximal effort. Chin-ups 5 x 5. Use weight/assistance bands as needed. http://21crossfit.com/2015/06/26/strength-62915-7315