Workout of the Day

2510, 2016

A big B Day shout out to Coach Trevor C!  This young man has been with this community from the day we opened our doors.  You would be hard pressed to find a man that balances his life better then Trevor.  Caring father, loving husband, great friend, and amazing coach.  For five years Trevor has opened the doors for countless 5:15am WOD’s.  Trevor is always there to greet each athlete with knowledge, instruction, energy, and to set them off on a positive note to start their days.  Trevor’s influence and contribution to this box is a major reason that five years later we are stronger then ever.  Trevor has a great eye for all movement and is a beast on the bar.  I am honored to call this young man a 38 North coach, and a great friend.  Thank you for all that you do for this community Trevor and happy B Day!  Muscle clean threw a lot of athletes off for a couple sets but everyone recovered nicely towards the end.  I truly enjoyed my role as the knee rebend police, but I wasn’t pointing at many people towards the end.  This is a great movement to improve hip explosion, bar path, and shrug/extension.  We got a classic WOD coming at you tomorrow championship style!

“Championship Fight Gone Bad”

5 Rounds Running Clock One minute a movement

Wallballs 20/14

Sumo Deadlift Hi-Pull 75/55

Box Jumps 20′ for everyone

Push Press 75/55

Row for Cal


We will stager groups of 5 in so the order is followed.

Wallballs- on rig or a couple on wall towards bars

Sumo Deadlift-we will set up 3 ladies bars and 3 guys bars on the steel wall side facing each other or line up like normal what ever works better spacially

Box Jumps-set up right behind rower by weights towards front

Push Press-3 guys and 3 ladies bars set up on the office side of gym

Rower-lined up in usual spot

Each coach can organize 3-4 groups with split gender to roll through movements.  On your minute rest note every rounds score.  Do not hinge back with the sumo deadlift hi-pull, it is not my favorite movement because of this so keep chest up.  Sumo pull must finish at collar bone for a rep.  Head must go through bar on Push Press for rep.  Have fun this is a burner!  Try to use 15’s on guys bars and girls bars(with 5’s) so the weights don’t fold and hop into next athelte when they drop like the 10’s do.

2410, 2016

Damn, no one backed down from that WOD.  85 Athletes came through to get after that thing.  Whether you had DU’s or not, everyone challenged themselves with weight and skill.  I say this about every four months, if you see yourselves in this sport for the next 6 months plus please buy yourself a rope.  Having your own rope you can practice with at home and is set to your exact length is ESSENTIAL.  Here is a link to Rogues rope section  You can get a great rope for 25 bucks and if you are more advanced I would suggest the RPM at around 53 it is a game changer.  There is zero rebend in the knee on the muscle clean tomorrow.  Please partner up in the strength and watch each others knees.  Even if you think you are not rebending most times an athlete is when they reach heavier weight.  Stay true to the movement.  This movement is all about driving from the heals and exploding the hip, make that bar float.  See you tomorrow

Every 2:30 x 5 Sets complete 3 Muscle  Power Cleans (drop each rep and reset/no rebend!!)


8 Min Ladder

1,2,3,4,5,6,7,8,9, ect Hang Power Clean 165/113

2,4,6,8,10,12,14,16,18 Lateral Barbell Burpee’s

Rest one Min



Post Total reps and total sits separately


9 Min Ladder


Burpee to stand

Kettle Swings 53/35

rest 5 Min

12 Min AMRAP running clock

Partner of 2

P1 Row/Assault for cal for 1 min

P2-Sit-ups/step ups (rotate movements each time)

2310, 2016

Big congrats to Coach Danny and EJ for competing and completing the Marin Triathlon today.  Both finished in the top 1/3 of the 185 competitors and came within a min from one another.  Stoked to see these guys step outside the box and test their fitness.  Got a fun one scheduled for tomorrow.  The Rx for this WOD will be to complete all DU’s before going on work but there are 5 min caps on these WOD’s.  That being said if you cannot complete the DU work in just over 2 min please move on to the next movement.  When you get to the bar and pull/toes work it is an all out sprint.  There is no pacing you will have 5 min rest after each 5 min of work so keep the intensity as high as you possibly can.  Borrowing this one from Ben Bergeron.

9 Min EMOM (weight if needed)

1st- 40 Sec Right side plank

2nd- 40 Sec Left side Plank

3rd- 40 Sec Plank

“Sergeant Savage”


150 Double Under Buy In then with remaining time

12 Thrusters 65/43

12 Chest 2 Bar Pull-ups (scale to kip/ring rows is C2B is to time consuming)

5 Min Rest


100 Double Under Buy In then

9 Thruster 115/75

12 Toes 2 Bar

5 Min Rest


6 Thruster 135/95

12 Pull-ups

If you are not RX’ing the weight start with 50% of what you will end with for the thruster.  50%-75%-then your ending weight

2110, 2016

A big shout out to Coach Danny and EJ who will be taking on the Marin Triathlon Sunday morning.  These two studs will be starting the swim at 8:00am.  Here is the info if you click on the menu and the FAQ section all the details are there so you can go cheer these two on if you can get down there.  Good luck boys.  Another shout out to Maxwell who continues to POR from the shadows.  This kid just comes in and quietly puts in work.  370 Deadlift PR, 270 Front Squat PR, and 205 C&J Pr this week alone!  Congrats bud.  See you guys tomorrow to finish out the week.

“The Shish Kabob”

800 Meter Run

50 Kettle Swings 53.35

800 Meter Run

30 Front Squats 135/95

800 Meter Run

10 Bar Muscle Ups (scale to 10 Chest to Bar and 10 Ring Dips)

2010, 2016

Thanks to all that made it down to lift and hang at the Barbells and Beers.  It is nights like these that remind how much I enjoy hanging with all of you to lift or just bs.  I made a couple promises to have these more often I promise to hold to that.  Casey C continues his PR run with a 325# clean Pr.  Melinda H hits a C&J PR as well.  Chelsea S has one of the best Snatch Save’s I have ever seen.  See you guys tomorrow

Strict Press Wave (complete set every 2:30)


Go heavier on second wave then you did the first time

“The Mighty Mouse”

12 Min AMRAP

21 Cal Row or 18/13 Cal Assault Cals

15 Box Jumps 24/20

9 Shoulder to Overhead 155/103

1910, 2016

Man the 5:15 has gone off the last two Wed mornings.  19 deep again today.  Great work through all 6 rounds of that beast today.  Double under’s were looking great in a fatigued state.  Barbells and Beers is here, come over at 7pm with a beer for a Snatch & Clean and Jerk Session and then hang around after for a drink.  I will have a cooler with ice in the kitchen just throw your beer in there to cool down for after the lift.  I am programming tomorrow for the ability to hit the WOD and still be good for the lift.  Remember Barbells and Beers does not count as a punch for your punch cards.  Had 5 new athlete in Elements tonight, great to see new blood continue to walk through those doors.   See you soon,

10 Min EMOM

4-6 Weighted Pistols (scale as needed)

“Sunny Side Up”

2 Rounds

4 Min to Run 400m then Max Effort Burpee’s to an out of reach target with both hands (bar)

1 Min Rest

4 Min to Run 400m then Max Effort Toes 2 Bar

1 Min Rest

Post four scores separately