Another Bridge Run in the Bag

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We had a great time this morning down at the Golden Gate Bridge for the 13th annual Epic Bridge Run. Another small group with Julian and Chris in attendance. The workout was "Catch 22". Start with a 1.5(ish) mile run from the north side of…

WOD 1.23.22

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A. Work up to a heavy 20M Prowler Push B. 4 rounds for time: Run 400M 100M Double Kettlebell Front Rack Carry 1.5/1P

WOD 1.22.22

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A. Superset Weighted Strict Dip 3-3-3-3-3 Skill Test Max Height Box Jump B. As many rounds as possible in 15 minutes: 4 Handstand Push Up 6 Chest to Bar Pull Up 8 Pistol, alternating

WOD 1.21.22

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A. Every minute for 8 minutes: 2 Snatch Pull @ 100% 1RM Snatch B. 10 rounds for max reps: In 1 minute, perform: 1 Rope Climb 8 Power Snatch 43/30KG Max Rep Lateral Burpee Over Barbell Rest 1 minute between rounds…

WOD 1.20.22

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A. Establish 1 Rep Max Squat Clean B. "CrossFit Games Open 17.5" 10 rounds for time: 9 Thruster 43/30KG 35 Double Under

WOD 1.19.22

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A. Work up to a heavy Snatch Balance, Triple B. As many rounds as possible in 10 minutes: 1 Wall Walk Up 5 Med Ball Sit Up 20/14LB 2 Wall Walk Up 10 Med Ball Sit Up 3 Wall Walk Up 15 Med Ball Sit Up 4 Wall Walk Up 20…

WOD 1.18.22

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 "Pyramid Double Helen" For time: 1200M Run 63 Kettlebell Swing 1.5/1P 36 Pull Up 800M Run 42 Kettlebell Swing 24 Pull Up 400M Run 21 Kettlebell Swing 12 Pull Up

WOD 1.17.22

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A. Superset Back Squat 5-5-5-5-5 Skill Work Handstand Walk B. 5 rounds for time: 20 Wall Ball 20/14LB, 10/9FT 10 Deadlift 102/70KG Courtesy of CrossFit.

WOD 1.16.22

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A. Work up to a heavy Power Clean, Double B. As many rounds as possible in 15 minutes: 30 Double Under 15 Power Clean 52/36KG 30 Double Under 15 Toes to Bar

WOD 1.15.22

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A. Every 30 seconds for 20 rounds: 1 Squat Snatch @ 75% B. For time: 15-12-9 reps of: Thruster 43/30KG Pull Up Rest 2 minutes. 12 Thruster 52/36KG 3 Rope Climb 9 Thruster 2 Rope Climb 6 Thruster 1 Rope Climb Rest…