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106, 2017

Fri, June 2nd

By |June 1st, 2017|Categories: Random|Tags: |0 Comments

B Day shout out to Sean C tonight.  Its been great to see this guy progress over the last 3 years.  I remember when Sean first came in he let me know that he had never worked out before he came to 38, in any capacity.  Fast forward to today and this guy is repping 165 cleans in a workout and squatting mid 200’s.  This guy is a pleasure to be around, always cool, calm and collected.  Sean is and easy going guy that was born to be in any body of water.  It has been great to have this guy a part of the community for so long.  Happy B Day Sean!

A) 2 Min Assault/Row into


20 Sec Barbell Good Mornings

20 Sec Lateral box step ups (switch legs each round) 24/20

20 Sec Goblet Squat with 2 sec pause

1 Min Jog around rig

B) Front Squat

every 3:30 complete (0:00/3:30)



Every 4:00 complete (7:30/11:30)



C) “The Mirror”

45 cal Row

30 Thursters 75/55

15 Pull-ups(if you can hit 15 UB reg pulls complete C2B here)

5 wallwalks

15 Pull-ups (same as above)

30 Thrusters 75/55

45/31 Cal Assault

3 Min cool down

3105, 2017

Thurs, June 1st

By |May 31st, 2017|Categories: Random|Tags: |0 Comments

Well I know how to trim down numbers for our usually large Wed 5:15am class……program Burnt Toast:)  Beast of a WOD and great to see people push those assaults as hard as they could at the end.  I am trying to throw some more accessory movements at you each week.  These are movements I really enjoy personally that build a well rounded athlete.  Some are for strength, some to help prevent injury and increase mobility.  These can be just as important as any strength movements that we do so use that time seriously.  We are delaying the Front Squats to Friday because we hit Back Squats Tues.  See you tomorrow

A)Active Warm Up Coaches Choice

B) 9 Min EMOM

1st-15 Sec L-Hold from Bar

2nd-30 Sec Hollow Rocks

3rd-45 Sec Plank (add weight if needed)

C) Every 1:30 x 10 Sets complete

Halt Snatch Deadlift(pause 2 sec)+Snatch Pull(drop rep)+Snatch Hi-Pull(hang on to bar)+Hang Power Snatch

D) “The Q-Tip”

12 Min AMRAP

200m Run

5 Dumbell Lunges 50/35

5 Dumbell Shoulder to Overhead 50/35

*****every complete round add 5 reps to next round so 1st=5 rep each, 2nd=10, 3rd=15, 4th=20 so on and so forth.  Score is highest completed round plus any extra reps

3005, 2017

Wed, May 31st

By |May 30th, 2017|Categories: Random|Tags: |0 Comments

Some great work on those cleans today.  Janelle A getting to 4+ rounds on that first AMRAP with 125!  Back Squats continue to look really good, even post Murph.  I am stoked to see you guys retest next week.  This is the year of the double under in here guys.  If you were frustrated by a WOD like todays there is a simple fix.  Buy a rope and spend 5 min, everyday at home on DU.  It is quick, easy to set up, and you will have DU’s in a month if you spent 30 days to focus on them.  New movement tomorrow with banded single leg dead.

A) Coaches Choice Warm Up

B) 12 Min EMOM-Partner with someone and perform opposite movement so each team of 2 shares one red band.  Ends up being 3 sets for each leg and arm.

1st-40 sec Single Leg Deadlift(right) with Medial Band Tension (red band only) Band goes on what ever leg your are deadlifting with.  No weight added just bodyweight

2nd-30 Sec Overhead Kettlebell Waiters Carry (left)

3rd-40 sec Single Leg Deadlift(left) with Medial Band Tension (red band only) Band goes on what ever leg your are deadlifting with

4th-30 Sec Overhead Kettlebell Waiters Carry (right)

C) “Burnt Toast”

5 Min to Row 650m then Max Effort Toes 2 Bar

1 Min Rest

5 Min to complete 45/32 Cal Assault then ME Handstand Push Ups

1 Min Rest

5 Min to complete 650m Row then ME Box Jump Up and Over 24/20

1 Min Rest

5 Min to complete 45/32 Cal Assault the ME Kettle Swings

Post total reps for each Movement separately

2905, 2017

Tues, May 30th

By |May 29th, 2017|Categories: Random|Tags: |0 Comments

Another great Memorial Day Murph Turnout with close to 30 athletes coming out to get after it.  I saw some great times up there when I went in this afternoon.  I know those that did Murph will be pretty sore but we will be back on the squat cycle tomorrow for our last week before the retest.  The double under’s tomorrow should take no more then 15-30 sec max each round.  If they take longer then this for you please cut reps down from 25 to 10-15.  Move those cleans quickly, each round should be started with a weight that you can do a minimum of 1-3 round’s unbroken.  These are sprints, move through them as quickly as possible go all out no pace on all three!

A) 2 Min Assault/Row into


20 Sec Barbell Good Mornings

20 Sec Lateral box step ups (switch legs each round) 24/20

20 Sec Goblet Squat with 2 sec pause

1 Min Jog around rig

B) Back Squat

every 3:30 complete (0:00/3:30)



Every 4:00 complete (7:30/11:30)



C) “The Lake of Fire”


4 Power Cleans 175/125

25 Double Unders

2 Min Rest


5 Power Clean 155/103

25 Double Unders

2 Min Rest


6 Power Clean 135/83

25 Double Unders

1 Min Rest

90 Sec ME Sit-ups

Post each AMRAP separate and your sit up total

3 Min cool down assault/row

2805, 2017

Mon, May 29th

By |May 28th, 2017|Categories: Random|Tags: |0 Comments

It is easy to get caught up in the usual holiday weekend craziness.  No work and 75 degrees makes for a great day to spend with friends and family.  I hope that all of you get at least a moment to really think about why we have this time to spend with our loved ones this weekend.  We have been given freedoms that were earned by men and women who were taken from this earth far too early.  The least that any of us can do on days like tomorrow is take a moment to reflect on the lives that were lost and say thank you.  Thank you to every man and woman who have served, continue to serve, or lost their lives serving this great country of ours. We will help honor these lives by programming Murph tomorrow.  There will be just one WOD tomorrow at 9:30am!

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

If you have never done Murph before I would strongly suggest scaling this WOD.  You can also parition this WOD.  You can scale and change the WOD(half mile runs, breaking WOD into sets of 5/10/15, cutting reps into 50/100/150, ect) in any way you would like to get the reps done.  We have had great success staying healthy with Murph but every year you hear of athletes at other box’s that have been stung by Rhabdo from over doing it in Murph so please stay in your lane on this WOD.  I don’t want to deter anyone from this workout because it is one of my favorites, but I do want you to be able to workout again this week.  Looking forward to another great turnout.  Work together to make space work.  We have 22 pull-ups spots put you will have to work where there is an open space if we have a big turnout.    Here are some way’s to scale the WOD


800m Run


50 Pull-ups

100 Push-ups

150 Squats

800m Run

Which can be done in 10 Sets of  5 Pull-ups(ring rows)/10 Push-ups/15 Squats


1200m Run

75 Pull-ups

150 Push-ups

225 Squats


1200m run

Which can be done in 15 Sets of 5/10/15



2605, 2017

Sat, May 27th

By |May 26th, 2017|Categories: Random|Tags: |0 Comments

Another bog Friday.  Great work on those Deads the whole community has really improved their ability to keep those shoulders pinned back during this movement.  Got a fun one tomorrow!

Teams of Two

7 Min to Establish a Max Total Weight for Snatch (power or full)

Rest 5 Min

“The Grab Bag”

For time/completed individually

complete these movements in any order you want must complete one movement at a time before you move on to the next

1000M row

100 Double Unders

50 Toes 2 Bar

50 Kettle Swings

30 Overhead Squats 135/85

800 Meter run

2505, 2017

Fri, May 26th

By |May 25th, 2017|Categories: Random|Tags: |0 Comments

Just a reminder that we will be having one class this Memorial day at 9:30 and we will be completing Murph.  Finishing the week strong with a burner and tomorrow I am introducing a new movement.  This is a great accessory movement for pull strength.  If done right (strait arms with 4 full sec tempo on the way down your lat’s will smoke.  Use red bands.  Athletes with stronger pulls use thicker red ones, everyone else thinner red ones I just bought.  You can go to your knees and complete with thinner red ones to increase difficulty.  First minute will feel slightly challenging 2nd and 3rd will be tough.

A) Coach’s choice active warm-up

B)  3 Rounds

1 min work time/1 min rest(around 10-13 reps)

Standing Banded Tempo(4 sec on way down) Straight Arm Lat Press Downs (use red resistance bands) GO way slower then video!

C) Every 2 min x 4 sets

3 Tempo Romanian Deadlifts (4 sec to bottom position/start at hip off rack) do not go past high shin so your back does not get compromised

D) “Shuck & Jive”

3 Rounds Running Clock

1 Min Overhead Walking Lunge

1 Min Hang Power Clean 95/65

1 Min Sit-up

1 Min Burpee Box Jump

1 Min Assault for Cal

1 Min Rest

Post 3 scores separate

2405, 2017

Thurs, May 25th

By |May 24th, 2017|Categories: Random|Tags: |0 Comments

California Regionals will be going on this weekend in San Diego.  It starts Thursday, of you are by a computer make sure to go to the Games website and check out a couple events.  It is inspiring to say the least to watch these men and women complete these workouts.  I am always blown away at the fitness level of our sports elite.   Squats are coming tomorrow.  The goal for the WOD is Unbroken and fast on both AMRAP’s.  Cut down DU number if 24 takes you more then 35 sec.

A) Active Warm Up

Run 400 then


16 Single Leg Lateral box steps (8 each leg) 24/20

10 Single Arm Kettelbell Front Rack Squat (5 each arm)

20 Sec walk & pull knee to chest with 2 sec hold (alt legs)

B) Front Squats every 3:30





  C) “Starched”


12 Thrusters 75/55

24 Double Unders

Rest 2 Min


Max Effort 200m Runs

2 Min Rest


12 Wallballs 20/14

24 Double Unders

Post all AMRAP’s separately

2305, 2017

Wed, May 24th

By |May 23rd, 2017|Categories: Random|Tags: |0 Comments

Short and sweet tonight, got some heavy cleans coming again tomorrow.  New style of strength.  We will rotate back and forth between movements.  So first movement at 0:00, second at 1:30, then back to the first at 3:00 so on and so forth.  Have fun

A) Active Warm up

2 Min Assault/row into

3 Min AMRAP (partner in 3’s and rotate through)

20 sec overhead barbell walk 45/33

20 Sec Ring Ring Rows

20 Sec Supinated Bar Hang

Finish with 90 sec run around rig

10 sets of the following(5 each movement) rotate back and forth between movements every `1:30 (partner up)

B1) 3 Strict Press

B2) Bent over single arm Dumbell Row 5 reps each arm with a 2 sec pause at ribs each rep (you can fit 2 athletes on every bench

C) “Merked”

8 Min Ladder

1,2,3,4,5,6,7,8,9 Power Cleans 185/133

2,4,6,8,10,12,14,16,18, ect Lateral Barbell Burpee’s (open hips)

2205, 2017

Tues, May 23rd

By |May 22nd, 2017|Categories: Random|Tags: |0 Comments

Just a heads up for this Monday, which is memorial day.  We will be running one WOD that day at 9:30 and it will be Murph as it has been the last 3 years.  Hoping for another big turnout.  We will have several options at rep schemes and way’s to scale.  This will obviously push back our squat cycle day.  There are going to be some athletes crushing their 1RM squat numbers in a couple weeks.  Those 4 reps at 90% were going up easy today.  Shout out to Speedy M who is getting stronger everyday in here.  Also a big shout out to Urban, Ally D, and Jay all getting 5+ Rx on that WOD today.  Tough to breath during that thing.  See you guys tomorrow

A) Active Warm Up

Coaches Choice

B) 12 Min EMOM

1st-4-8 Strict Toes 2 Bar (use the first style of this video no swing) scale to strict knees to elbow

2nd-5-10 fast kipping ring dips(scale to band or box)

C) “The Noose”

20 Min AMRAP

21 Cal Row or 21/14 Assault Cal (rotate each round)

15 Kettle Swings 53/35

9 Single Arm overhead Dumbell Lunge 50/35 (switch arms each round and lunge in place)

****at min 5, 10, and 15 complete 50 Double Under’s

Video above shows with a Kettle we will use a dumbell.  Keep your arm locked out and your bicep right next to your ear.  Warm up light and get comfortable with this movement.  Switch arm that holds dumbell each round.