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2210, 2018

Tues, Oct 23rd

By |October 22nd, 2018|Categories: Random|Tags: |0 Comments

Big full day in the box, squats looked great.  Fun to see you guys take on a new progression like that.  Marco hitting 315/275 for the squats which was solid weight.  Work on those double under’s guys.  They will keep coming back, grab a rope online and get better at them.  Working split Jerk tomorrow with a shot for a possible PR.  Have fun!

A) 3 min Row/Assault

Every :20 sec for 3 min

Wallfacing Handstand hold

Russian Kettle Swings

Light DB PRess

1 Min Jog

B) Every 1:30 x 10 Sets build to a heavy

Split Jerk

“Fitness”

12 Min EMOM

1st-10 Dumbell Push Press

2nd- 35 Sec Row

C) “The Riot”

16 Min AMRAP

15 Wallballs 20/14

10 Lateral Barbell Burpee’s

5 Power Clean 165/113 (scale t0 10 Dumbell Power Cleans)

2110, 2018

Mon, Oct 22nd

By |October 21st, 2018|Categories: Random|Tags: |0 Comments

I hope you all had a great weekend.  Congrats to Jen B and Natalia crushing life up in Napa over the weekend.  Sounds like it was a fun comp as always.  Big shout out to Heather T competing at CrossFit Force over the weekend with a friend of hers.  Heather ended up aking 2nd overall and hitting a 30# Deadlift Pr!  We have an open workout  and squats and squats and squats and squats coming at you tomorrow. See you tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral box step up

Barbell Good Morning

Inch Worm

1 Min Jog

B) Every 2 min x 8 Sets

Set 1-4 Complete 2 back Squats

Set 5-8 Complete 2 Front Squats

“Fitness”

15 Min EMOM

1st-10 Bulgarian Split Squat (5 each leg)

2nd- 30 Sec Wallballs

3rd-30 Sec Assault

C) “11.1”

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55 (Fitness complete 16 Alt DB Power Snatch)

1910, 2018

Sat, Oct 20th

By |October 19th, 2018|Categories: Random|Tags: |0 Comments

Best of luck to Jen and Natalia tomorrow and I just found out we have another athlete competing at a comp at CrossFit Force in Santa Rosa Sunday.  Heather T will be throwing down at a partner comp in SR Sunday so if you are in the area pop into CrossFit force and cheer her on!

A) 38 North Warm and Stretch

B) 8 Min EMOM

1st-30 sec Double Unders

2nd-30 Sec Russian Kettle Swings

C) “The Butterfly Collar”

Teams of 2

P1-Run 400 or Assault 24/17

P2- AMRAP

5 Power Snatch 95/65 (Fitness Complete 10 Alt DB Snatch)

10 Burpee’s to 6″

15 Air Squats

1810, 2018

Fri, Oct 19th

By |October 18th, 2018|Categories: Random|Tags: |0 Comments

Remember to get down and support Natalia and jen this Sat at the Femme Royal in Napa at Crush Fitness!  Starts at 9am. See you guys tomorrow!  Get that bar in your hand at 0:00 so you get a full 20 sec of S2O!

A) 3 min Row/Assault

Every :20 sec for 3 min

Hollow Swings

Light DB Press

Goblet Squat

1 Min Jog

B) Every 1:30 x 10 sets

1st-3 Pause Front Squats (3 Sec) (Fitness 8 Tempo DB FS 3 sec)

2nd-30 Sec DB Bench Press

C) “Burnt Toast”

8 Rounds

20 Sec ME Shoulder to Overhead 95/65 (Every rep has locked arms and knees) (fitness DB)

10 Sec Rest

20 Sec ME Box Jump up and over 24/20

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest

Post running total

1710, 2018

Thurs, Oct 18th

By |October 17th, 2018|Categories: Random|Tags: |0 Comments

Nasty 3 rounds today, its always a challenge going into DU totally fatigued.  Get through those rows and runs quickly.  Pick a weight you can move consistently in both rounds.  See you guys tomorrow.

A) 3 Min Row/assult

Every :20 sec for 3 min

Walking Lunges

Lateral Box Step Up

Supinated Bar Hang

1 Min Jog

B) 12 min EMOM

1st-25 Sec Tempo Singe Arm Dumbell Romanian Deadlift (Right)

2nd-25 Sec Tempo Singe Arm Dumbell Romanian Deadlift (Left)

3rd-25 Sec perfect Tempo Air squats (high chest no bounce out of bottom)

C) “Laces Out”

7 Min to Complete

800m Run

13 Power Clean 155/103 (Fitness 20 Medball Cleans)

Max Effort Toes 2 Bar

3 Min Rest

900/765 Row

13 Power Cleans 155/103 (Fitness 20 Medball cleans)

Max Effort Overhead walking Lunges 45/25

1610, 2018

Wed, Oct 17th

By |October 16th, 2018|Categories: Random|Tags: |0 Comments

Long grinder today, I saw a lot of scores in that 3+range which is moving.  Got some fast fun ANRAP’s tomorrow and some OHS work.  Remember we got Jen B and Natalia at Crush Fitness this weekend for the Femme Royal.  Go wine tasting then show up drunk and aggressively cheer them on its a recipe for success!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Bulgarian Split Squat

Inch Worm

Supinated Bar Hang

1 min Jog

B) Every 2 Min x 7 Sets

2 Overhead Squats

“Fitness”

12 min EMOM

1st-10 Single Arm DB Overhead walking Lunges  (5 each side)

2nd-35 Sec Kettlebell Front Rack Carry

3rd-30 Sec Fast alt box step up to 20″

C) “The Shark Tooth”

3 Rounds

3 Min AMRAP

10 Hang Power Snatch 75/55 (fitness use dumbell)

9 Jumping Back Squats 75/55 (fitness jumping AS)

8 Push-ups

directly into

1 Min Double Unders

2 Min Rest

Post rounds and # of DU for each round

1510, 2018

Tues, Oct 16th

By |October 15th, 2018|Categories: Random|Tags: |0 Comments

Because of unforeseen circumstances we are down to two strong ladies competing at the Femme Royal in Napa this Sat.  The comp is at Crush Fitness and should start around 9am.  Come give some support to Jen B and Natalia who will be repping 38 North all day at the comp.  They will be bringing down an E-Z up and the banner so they will be easy to find.  Cleans and Jerks were on point.  So big improvement from Rachel A on the movement.  Casey C hitting 265 for the complex!!  We got a longer grinder in store tomorrow.  Pace yourself, keep your head down, and keep moving.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Bear Crawl

Hollow Swing

Ring Row

1 Min Jog

B) 12 Min EMOM

1st-6-9 Dumbell Z Press

2nd-1-5 Ring Muscle Up’s (scale Strict Pull & Ring Dip or RR and Ring Dip)

C) “The Gold Rush”

18 Min AMRAP

25 Wallball’s 20/14

15/11 Assault Cal

10 Chest to Bar Pull-ups

25 Kettle Swings

15 Box Jump Up and Over

10 Handstand Push-up (scale to Strict DB Press)

1410, 2018

Mon, Oct 15th

By |October 14th, 2018|Categories: Random|Tags: |0 Comments

Big shout out to Hannah and Stephanie W for their performance this weekend at the Comp. Another shout out to Brian L and Bryan L for taking the top podium spot at the comp over the weekend!  Congrats guys.  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Russian Kettle Swings

Wallfacing Handstand Hold

Mountain Climbers

1 Min Jog

B) Every 1:30 x 9 Sets

Full Clean+Hang Full Clean+Split Jerk

“Fitness”

12 min EMOM

1st-35 Sec DB Box Step Up t0 20″

2nd-35 Sec Double Unders

3rd-35 Sec Assault @85%

C) “The Shootout”

4 Rounds

Running Clock

1 Min Power Clean 135/95

1 Min Burpee to Stand

1 Min Row for Cal

1 Min Rest

Post each Round Separately

1210, 2018

Sat, Oct 13th

By |October 12th, 2018|Categories: Random|Tags: |0 Comments

Great day in here with a lot of athletes making it in throughout the day.  Finishing the day off with a run into an AMRAP.  If 15 toes 2 bar is a high number for you, got the reps to 10 each set and note on board.  Have fun and good luck to our athletes Hannah GP, Stephanie W, Brian L, and Bryan L competing tomorrow at the Festivis Games across town!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Walking Lunges

Russian Kettle Swings

Hollow Swings

B) “Run N Gun”

20 Min to Complete

1 Mile Run Buy In (Hit the loop or 4 x 400) then with remaining time

AMRAP

5 Power Clean 155/103

10 Dumbell Deadlift

15 Toes 2 bar

Run Street to River

1110, 2018

Friday, Oct 12th

By |October 11th, 2018|Categories: Random|Tags: |0 Comments

Finishing the week with good one.  There has been some serious work done in this box all week.  Great effort at every WOD I have been at.  We have two teams competing across town at Sav-Up for the Festivus games Saturday.  Brian L and Bryan L known on the streets as B Squared will be competing and Hannah GP and Stephanie W.  Head by for a bit and cheer these guys on!

A) 3 Min Row/Assault

Every :20 Sec for 3 Min

Light bent over DB Row

Light DB Push Press

Bear Crawl

1 Min Jog

B) 12 Min EMOM

1st-3 Tempo Weighted Strict Pull (4 sec) Scale to Ring Row

2nd- 3 Strict Press (Fitness use DB)

C) “The Sidewinder”

13 Min Snake

50 Double Unders

40/34 Cal Row

30 Sit-Ups

30 Thrusters 95/65 (fitness use light Dumbell)

30 Sit-ups

34/24 Cal Assault

50 Double Unders

Start on one side and work your way to the other if you have more time after you finish the second 50 DU start snaking back the other way.  If you finish more then one round post 1+whatever extra reps you get.