http://www.sfecrossfit.com experience the difference Wed, 22 Feb 2012 02:00:38 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 http://www.sfecrossfit.com/resources/workout-archive/tuesday-february-21-2012/ http://www.sfecrossfit.com/resources/workout-archive/tuesday-february-21-2012/#comments Wed, 22 Feb 2012 02:00:38 +0000 KellyO http://www.sfecrossfit.com/?p=6751 5 rope climbs 5 clean and Jerk 135/95
4 rope climbs 4 clean and jerk 135/95
3 rope climbs 3 clean and jerk 135/95
2 rope climbs 2 clean and jerk 135/95
1 rope climb 1 clean and jerk 135/95
Scale: replace 1 rope with 5 pull-ups.
]]> http://www.sfecrossfit.com/resources/workout-archive/tuesday-february-21-2012/feed/ 0 http://www.sfecrossfit.com/resources/endurance-workout-archive/monday-february-20-2012-2/ http://www.sfecrossfit.com/resources/endurance-workout-archive/monday-february-20-2012-2/#comments Tue, 21 Feb 2012 02:00:59 +0000 KellyO http://www.sfecrossfit.com/?p=6749 3 x (100,200,400)
]]> http://www.sfecrossfit.com/resources/endurance-workout-archive/monday-february-20-2012-2/feed/ 0 http://www.sfecrossfit.com/resources/workout-archive/monday-february-20-2012/ http://www.sfecrossfit.com/resources/workout-archive/monday-february-20-2012/#comments Tue, 21 Feb 2012 02:00:25 +0000 KellyO http://www.sfecrossfit.com/?p=6747 4 x 5 front squats 65%,70%, 75%, 80% of max
30 (15/15) reps of box step- ups 20/24 @95/65
300 meter prowler push 50/30
3 x max hold planks, rest two minutes between rounds.
NOT FOR TIME – Rest as needed
]]> http://www.sfecrossfit.com/resources/workout-archive/monday-february-20-2012/feed/ 0 http://www.sfecrossfit.com/about/upcoming-events/cycling-wods/ http://www.sfecrossfit.com/about/upcoming-events/cycling-wods/#comments Mon, 20 Feb 2012 07:20:44 +0000 KellyO http://www.sfecrossfit.com/?p=6338 Wednesday's at 6:00 PM Cycling WOD's just started, $5 for members and $10 for non-members. The Cycling WOD's incorporate CrossFit movements (this is NOT a Spinning workout). Looking to generate more power out of those legs? If so, Watt bike WOD's are for you.]]> http://www.sfecrossfit.com/about/upcoming-events/cycling-wods/feed/ 2 http://www.sfecrossfit.com/about/upcoming-events/the-referral-challenge-is-on/ http://www.sfecrossfit.com/about/upcoming-events/the-referral-challenge-is-on/#comments Sun, 19 Feb 2012 05:58:28 +0000 KellyO http://www.sfecrossfit.com/?p=6766 The referral challenge is for 1 month ONLY-- ending Friday March 9th. To qualify you must refer 3 friends or family members that sign up for the 3-day a week or Unlimited membership. The SFCF member that refers the most will win a round trip airfare to California for the CrossFit Games along with a 3-day pass to the games. 3-2-1 Go...]]> http://www.sfecrossfit.com/about/upcoming-events/the-referral-challenge-is-on/feed/ 0 http://www.sfecrossfit.com/resources/workout-archive/saturday-february-18-2012/ http://www.sfecrossfit.com/resources/workout-archive/saturday-february-18-2012/#comments Sun, 19 Feb 2012 02:00:18 +0000 KellyO http://www.sfecrossfit.com/?p=6727 ]]> http://www.sfecrossfit.com/resources/workout-archive/saturday-february-18-2012/feed/ 0 http://www.sfecrossfit.com/resources/endurance-workout-archive/friday-february-17-2012-2/ http://www.sfecrossfit.com/resources/endurance-workout-archive/friday-february-17-2012-2/#comments Sat, 18 Feb 2012 02:00:29 +0000 KellyO http://www.sfecrossfit.com/?p=6725 20 x 25 meters
2:00 min rest
2-3 sec deviation max
]]> http://www.sfecrossfit.com/resources/endurance-workout-archive/friday-february-17-2012-2/feed/ 0 http://www.sfecrossfit.com/resources/workout-archive/friday-february-17-2012/ http://www.sfecrossfit.com/resources/workout-archive/friday-february-17-2012/#comments Sat, 18 Feb 2012 02:00:21 +0000 KellyO http://www.sfecrossfit.com/?p=6723 Once you’re out of the “game” finish with 100 sit-ups
]]> http://www.sfecrossfit.com/resources/workout-archive/friday-february-17-2012/feed/ 0 http://www.sfecrossfit.com/resources/workout-archive/thursday-february-16-2012/ http://www.sfecrossfit.com/resources/workout-archive/thursday-february-16-2012/#comments Fri, 17 Feb 2012 02:00:34 +0000 KellyO http://www.sfecrossfit.com/?p=6721 30 shoulder press @75% of max
3 x max rep dips or ring dips
60 (30/30) side bends with 1/1.5 kb
]]> http://www.sfecrossfit.com/resources/workout-archive/thursday-february-16-2012/feed/ 0 http://www.sfecrossfit.com/resources/workout-archive/wednesday-february-15-2012/ http://www.sfecrossfit.com/resources/workout-archive/wednesday-february-15-2012/#comments Thu, 16 Feb 2012 02:00:55 +0000 KellyO http://www.sfecrossfit.com/?p=6717 2 min rest
]]> http://www.sfecrossfit.com/resources/workout-archive/wednesday-february-15-2012/feed/ 0