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3008, 2018

Friday, Aug 31st

By |August 30th, 2018|Categories: Random|Tags: |0 Comments

I hope those front squats went well.  Reminder that we will be having one WOD on Monday for labor day at 9:30am.  See you guys tomorrow!

A) 5 Min Row/Assault at 50-60%

3 Rounds

20 Sec Inch Worms

20 Sec Wallfacing Handstand Hold

800m Run

B) 12 min EMOM

1st-30 sec 4 sec Tempo Single Leg Dumbell Romanian Deadlift (right)

2nd- 30 sec 4 sec Tempo Single Leg Dumbell Romanian Deadlift (Left)

3rd-5 Push Press (fitness use Dumbell)

C) “The Shiner”

10 Min Ladder

2,4,6,8,10,12,14, ect

Hang Power Snatch 75/55

Lateral Barbell Burpee

***At 0:00, 2:30, 5:00, 7:30 complete 12 Wallball’s 20/14

2908, 2018

Thurs, Aug 30th

By |August 29th, 2018|Categories: Random|Tags: |0 Comments

Hey guys we will be on an adjusted schedule for labor day.  We will be holding a 9:30am WOD that day so get down and work some of the 3 day weekend off.  Lets get some teams for the Femme Royal in Napa in October.  So far I know that Coach Janelle and Rosa, & Natalia and Jen have signed up.  It would be great to get 5+ teams like last year together.  It is a fun day and great comp.  Think about it, there is all levels of competition and scaled options     Some fast times on that board for the chipper.  Josh taking out that WOD in 10:48, Rob S in 11:04, and as I was leaving box Coach Royce smashed that thing at 10:15!  We have our Front Squat Cycle tomorrow and a movement we have not hit in a while in the WOD.  Have fun.

A)  3 Min Row/Assault

Every :20 sec for 3 min

Tempo Goblet Squat

Light Bulgarian Split Squat

Walking Lunge

1 min Run

B)

Every 3:30  compete these percentage sets of Front Squats

1 x 10 @ 60%

1 x 8 @ 65%

1 x 6 @ 70%

1 x 6 @ 75%

1 x 6 @ 80%

C) “The Orange Julius”

12 Min AMRAP

24 Double Unders

12 Pull-ups

6 Hollow Rocks (back and forth is 1 rep)

3 Manmakers 45/30

2808, 2018

Wed, Aug 29th

By |August 28th, 2018|Categories: Random|Tags: |0 Comments

Handstand push ups looked great tonight.  Some big improvement from Ivan and Mo in the 7pm.  Some big numbers coming out of the 5pm with that WOD.  Got a fun chipper coming at you tomorrow, enjoy!

A) 3 Min Row/Assault

Supinated Bar Hang

Light DB Press

Mountain Climbers

1 Min Jog

B) Every 2 min x 6 sets

15 Sec Overhead Barbell Walk (set up racks at each end and group off.  Back Right Corner use last rack on rig, walk bar out turn and get overhead)

“Fitness”

Every 2 min x 6 sets

30 sec double Overhead KB Waiters walk

C) “The Flying Squirrel”

1000m Row

50 Wallballs 20/14

40 Sit-ups

30 Shoulder to Overhead 115/75(Fitness use DB)

20 Toes 2 Bar

10 Clapping Push-ups (scale to games style)

2708, 2018

Tues, 28th

By |August 27th, 2018|Categories: Random|Tags: |0 Comments

The box was jam packed today, stoked to see so many athletes jumping on to the squat cycle!  Don’t forget to hit that Thursday squat session too.  If you hit both the results will come.  See you guys tomorrow!

A)  5 Min Row/Assault at 50-60% (don’t just breeze through this you should be sweating after the 5 min but not fatigued in any way

3 Rounds

20 sec wallacing handstand hold

20 sec Hollow Swings

1 Min Jog

B) Every 1:30 x 10 Sets

1st-30 sec handstand Push Ups

2nd-8-10 Tempo Ring Rows (4 sec) Make these hurt!!!

C) “The Pineapple UpsideDown Cake”

8 Rounds

20 sec ME Alt Dumbell Power Snatch 50/35

10 Sec Rest

20 Sec Box Jump Up and Over 24/20

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest

2608, 2018

Mon, Aug 27th

By |August 26th, 2018|Categories: Random|Tags: |0 Comments

Huge weekend for Coach Urban taking a 2nd overall in the mens RX division in Bend Oregon’s “Best of the West” comp.  300+ athletes in comp, and multiple regional athletes in his division.  Urban won the final’s and took the 2nd overall spot.  Congrats Urban! Going into our second week of the squat cycle.  We have an extra set this week and are adding 2 reps to our finishing set.  We are trying to solve a protein mystery in the box.  We think an athlete walked into the office and grabbed a couple bags of protein.  Whoever took it noted it on the protein list but we can’t find the money for it.  Here is a pic of the notation, if that is your handwriting can you please shoot me a message.  Not a big deal but just want to figure it out.  Also going forward please have a coach grab any products for you out of the office so there is no confusion like this in the future.  I have multiple FBI forensic staff analyzing handwriting, Thanks.

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AMRAPs for WOD are meant to be fast and unbroken!

A) 3 Min Row Assault

Every :20 sec for 3 min

Barbell Good Morning

Lateral Bos Step Up

Tempo Air Squats (4 sec)

1 Min Jog

B) Every 3:30  compete these percentage sets of Back Squats

1 x 10 @ 60%

1 x 8 @ 65%

1 x 6 @ 70%

1 x 6 @ 75%

1 x 6 @ 80%

“Fitness”

12 min EMOM

1st-30 Sec of Tempo Goblet Squats

2nd- 30 Sec Double Unders

3rd-30 Sec Assault at 85%

C) “The Landslide”

5 Min AMRAP

10 Hang Power Clean 115/75 (Fitness use dumbell and complete normal DB PC) not hang)

9 Burpee’s to Stand

8 Jumping Air Squats

1 Min Rest

1 Min Max Effort Double Unders

1 Min Rest

5 Min AMRAP

10 Hang Power Clean 115/75

9 Burpee’s to Stand

8 Jumping Air Squats

Score each AMRAP and DU separately

2408, 2018

Sat, Aug 25th

By |August 24th, 2018|Categories: Random|Tags: |0 Comments

Fast one tonight, see you guys tomorrow!

A) 38 North Stretch & Warm

B) 8 Min EMOM

1st-30 Sec KB Waiters Carry (Right)

2nd-30 Sec KB Waiters Carry (Left)

C) “The Summit”

20 min Ladder

100m Run (Street—->River)

100m Row

5 Thrusters 75/55

5 Lateral Barbell Burpee’s

5 Toes 2 bar

200m Run

200m Row

10 Thrusters 75/55

10 Lateral Barbell Burpee’s

10 Toes 2 bar

400m Run

400m Row

15 Thrusters 75/55

15 Lateral Barbell Burpee’s

15 Toes 2 bar

600m Run

600m Row

20 Thrusters 75/55

20 Lateral Barbell Burpee’s

20 Toes 2 bar

800m Run

800m Row

25 Thrusters 75/55

25 Lateral Barbell Burpee’s

25 Toes 2 bar

Ect……

2308, 2018

Fri, Aug 24th

By |August 23rd, 2018|Categories: Random|Tags: |0 Comments

Man that one stretched out today, those DB box step over’s are no joke.  Working some snatch and sprints tomorrow hope to see you in there.

A) 3 Min Row/Assault

Russian Kettle Swings

Inch Worms

Wallfacing Handstand Hold

1 Min Run

B) 10 Min EMOM

1 Power Snatch

“Fitness”

10 min EMOM

1st-35 Sec Row @85%

2nd-10 DB Single Arm Lunge (5 each side)

C) “The Stubbed Toe”

3 Rounds

3 Min EMOM

10 Hang Power Snatch 75/55 (Fitness use alt DB)

9 Push Up’s

8 Box Jump up and over 24/20

At 3:00 go Directly into

1 Min Max effort Double Unders

2 Min Rest

Post AMRAP/Du total for each round

2208, 2018

Thurs, Aug 23rd

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

A big B Day shout out to Coach Urban tonight.  What an add this guy was to our community from the day he walked though out doors.  Once Urban committed to this sport there was no looking back.  There is no denying the physical gifts this young man has, but the gift that stands out the most in my eyes is Urban’s work ethic.  Urban puts in work, every day, every week, every month, all year long.  Urban puts in so much work I actually have to cut him off sometimes.  Urban has a goal of qualifying for the regionals and there is no doubt with time and effort he will get there.  Urban’s strength is insane making a 535 pound Deadlift look like 200, but it is the progress in skill that has been most impressive to me.  From not being able to get a bar MU to cracking off 10+ easily, and every skill movement has seen progress like this.  What is even more rewarding is that his passion and commitment to coaching is just as impressive as his fitness.  This guy feeds off the energy in his classes.  Urban it has been a great run so far and we are all excited to see where you take this thing!  Happy B Day.

A) 3 Min Row/Assault

Every :20 sec for 3 Min

Light Bulgarian Split Squat

Lateral Box Step up

Low Wallball Shot

1 min Jog

Warm Front Squat for 5 Min

B) Every 3:30 Complete Front Squats at this Percentage

1 x 10 @ 60% of 1RM

1 x 8 @ 70%

1 x 6 @ 75%

1 x 4 @ 80%

C) “The Fox in the Henhouse”

3 Rounds

400m Run

32 Sit-ups

16 Pull-ups

8 Dumbell Burpee Box Carry Over’s 24/20 (50/35)

2108, 2018

Wed, Aug 22nd

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

B Day shout out to Jaimee M tonight.  Jaimee was one of our founding members at 38 North and almost 7 years later that name is still up on the board every week at the 5:15am.  If you don’t know Jaimee just look for two of the most shredded arms in the box and you will find her.  Always smiling, Jaimee comes in early, puts in work, then heads off to her day job.  Jaimee is a trial lawyer and I would not want to be on the other side of her int he courtroom, she is a bulldog.  I have known Jaimee since our days at Our Lady of Loretto and was reunited with her when I moved up to Petaluma a decade ago.  I honored to have her int his community and honored to call her a good friend.  Happy B Day Jaimee!  We have a fun on coming at you tomorrow, enjoy.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light DB Press

Supinated Bar Hang

Bear Crawl

1 Min Jog

Every 1:30 x 10 Sets

Pause Split Jerk(Pause 3 full sec at bottom of dip)+Split Jerk

“Fitness”

12 Min EMOM

1st-30 sec Double Unders

2nd-10 DB Shoulder to Overhead

3rd-30 Sec Sit-ups

C) “The Fireball”

16 Min AMRAP

21 Kettlebell Swings 53/35

15/12 Cal Row or 13/9 Cal Assault (Rotate)

9 Clean and jerk 135/93 (Fitness use DB)

2008, 2018

Tues, Aug 21st

By |August 20th, 2018|Categories: Random|Tags: |0 Comments

Great turnout for the first day of the squat cycle.  Squats looked good and full cleans got heavy about 6 min in.  Stretch those legs out tonight.  We have so short high intensity sprints tomorrow.  Push the pace, recover, then push it again.  Have fun!  If your strict HSPU are mediocre or slow use the kip, those reps should be fast and 4 min will go by quick!

A)  5 Min Row or Assault at 60% use this to get loose and warm

then 1 Min slow bear crawl

B) 8 Min EMOM

1st- 5 Standing Single Arm Tempo Kettlebell Press (Right)

2nd-5 Standing Single Arm Tempo Kettlebell Press (Left)

C) “The Closer”

2 Rounds

4 Min AMRAP

12 Alt Dumbell Power Snatch 50/35

9 Alt Dumbell Lunges 50/35

6 Strict Handstand Push-ups(Scale to kip or DB Press)

2 Min Rest

4 Min AMRAP

24 Double Unders

12 Overhead Walking Lunges 45/25

6 Strict Toes 2 Bar (Scale to kip)

2 Min Rest