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Workout of the Day


Sep 16, 2014   //   by Nate   //   WOD  //  No Comments


5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 12-foot target
15-foot L-sit rope climb, 1 ascent
(Must start rope climb seated)

Competition WOD


May 27, 2013   //   by Nate   //   GWOD, WOD  //  Comments Off

-3 rounds-

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


Other Workouts Today

Below are some other WODs for today from gyms that we quite like.

Crossfit HQ

Wednesday 140917

5 rounds of: 10 strict chest-to-bar pull-ups 20 hip-back extensions Perform the hip-back extensions slowly and methodically. Roland Leal. Yoke set-up with Rob Orlando - [video] Virtuosity: [more]

Crossfit Endurance

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  • Gymnastics WOD

    Wed 09/17

    PRACTICE for 10 minutes:Freestanding Handstand Push Ups with Kip to Shoulder TapsTry to reach 10 shoulder taps Post your experience to Whiteboard or comments. Gymna[more]

    Mobility WOD

    Highland Games World Champion, Matt Vincent Talks Training | MWOD Community Video

    2014 Highland Games World Champion, Matt Vincent comes by SFCF to talk about how he prioritizes training during the season, his mobility practice and strategies for overcoming a pretty grueling travel[more]