Workout of the Day

2803, 2017

Did anyone get to those second round of Burpee’s?  The new protein has arrived, we have Choc/Strawberry Recovery 2:1 carb ratio with glutamine and Choc Protein.  All are grassfed options and all are 45 Bucks.  Pick a Snatch weight that you can move through consistently.  These are full snatches so just like the open keep to those standards.  Pick a weight you can catch in bottom position.  They do not have to be touch N Go, in fact I would suggest dropping each rep, but a weight you can keep moving.  The snatch will get tough with the C2B pulls.  Also with the double unders, if you can’t get 35 done in 45 sec or less pick a number you can and stick with that.  Whether that is 10/15/20 whatever, note on board after.  Don’t just automatically go to singles, that will never get you a good DU.  Pick a low number and stick with it!

A) 7 Min EMOM

2 Pressing Snatch Balance

B) 7 Min EMOM

2 Snatch Balance

C) “The Ox”

13 Min AMRAP

6 Full Snatch 115/75

12 Chest 2 bar Pull-ups (scale to pull-ups or ring rows)

Every 3 Min starting at 0:00 (3, 6, 9, 12) complete 35 Double Unders

2703, 2017

Official numbers coming out tomorrow for the last open WOD and over open rankings.  As the numbers stand tonight, I am blown away with the results of this open.  Got a fun chipper coming at you tomorrow, lets see who can get into that second round!  Or better yet who can get through the burpee box jumps in the second round!!  We just had open standards for the HSPU.  Although we won’t measure each WOD you can clearly remember what they are.  Start by flipping up high on the wall and get full extension on every rep.  If we do this all year those HSPU will come a lot easier by next year.

A) 7 Min Handstand Walk Technique

those with walks practice on opposite side of gym

B) 6 Min EMOM

6 Weighted Pistols (alt legs)

C) “Chips, Dips, & Dorks”

17 Min AMRAP

50 Sit-ups

200 Meter Run

40 Burpee Box Overs (no extention on top) 24/20

200 Meter Run

30 Toes 2 bar

200 Meter Run

20 Handstand Push-ups

200 Meter Run

10 Broad Jumps (6 ft/length of mat)/4 ft

200 Meter Run

2603, 2017

Thanks to all who made it down to hang on Saturday.  I always appreciate having the time to hang with all of you.  A big shout out to the MVP of the get together Matt OB.  This guy spent hours on the BBQ and shucking oysters for everyone, we all really appreciated it Matt!  See you guys tomorrow.  We will stagger in athletes for row to start

Every 2:30 x 5 sets

3 Front Squats with a 3 sec pause in bottom position each rep

“The Black Widow”

1000 Meter Row

50 Kettle Swings

30 Clean and Jerk 135/95

2403, 2017

Get down here to support and hang after the open WOD.  Try to make it a point to get here around 9:45 so those athletes can get that energy from ya, they will need it during this WOD.  We will start hanging right after.  Even if you can only stop by for a bit, get down here!  Weather is going to be nice, cornhole boards will be out, and beer will be flowing.  See you tomorrow


10 Rounds

9 Thrusters 95/65

35 Double Unders

2303, 2017

Two B Day shout outs tonight .  First is Brenda C, a young lady who is as strong as they come and has one of the most chill personalities you can find.  This girl is always in a good mood, she comes in to work but you can’t help buy be positively effected by her even keel attitude.  Brenda continues to can strength and skill in here.  I am excited to have her around for another year.  Happy B Day Brenda!  Next is Michaela.  This is another athlete that wants to learn and is always is smiling even mid WOD.  This young lady as an infectious laugh, she truly is a positive energy in this community.  Michaela has already experienced some serious gainz since she started with us this year and we will see many more in the months to come.  Happy B Day Michaela!

The results are official for open WOD 17.4!  Here are the top 3 from both sides

Women                          Men

Laura C 195                EJ N 240

Anna C 188                 Mike W 210

Ally D 186                   Urban A 203

Congrats to all the top finishers.  As a team we are sitting at 41 in Northern Cali with one WOD to go!  Two performances I would like to note for last week are from Jen C and Justin P.  Watching Jen C battle literally every deadlift rep was inspiring to say the least.  That girl had no quit in her facing off with a deadlift weight not very far from her max one rep.  Jen stayed the course, chipped away, and got through them.  It was awesome to see.  Justin P went beastmode on this WOD hitting all 17 HSPU essentially strict.  Justin has a natural strength and moves well, with a bit more tuning this young man is going to be something to watch.  Congrats to both athletes.  Get down here Sat to cheer on the athletes  and hang for a while.

A) 7 Min EMOM

3 weighted strict pulls or weighted ring rows

B) 7 Min EMOM

2 Snatch Balance

C) “Snatch the Chief”

4 Rounds


3 Power Snatch 115/75

6 Push-up

9 Air Squats

1 Min Rest

Post each round separate

2203, 2017

Don’t forget we have a 6:30am WOD tomorrow with Coach Leanne!  A big congrats to two of our 38 North athletes Magoo and Gabbie D who over last weekend made it official!  Congrats you two.  Don’t forget to come down Sat to cheer on the community in its last open WOD of the year and stick around after to hang!  Stoked to be partnering with Thrive protein who will be down Sat to taste at the open WOD.  Here is the breakdown of their Grassfed Recovery blend which has a 2:1 carb to protein ratio.  We will also be carrying there regular Protein as well.  Both sold for 45 bucks.

CF38DEG – Recovery Promo Sheet


See you guys tomorrow

12 Min to work Split Jerk Technique(no fails stay light to moderate)

“Run Forrest, Run”

800 Meter Run

40 Overhead walking lunges 45/25 (plate)

40 Sit-ups

40 Double Unders

600 Meter Run


30 Sit-ups

30 DU

400m Run




200m Run