Workout of the Day

910, 2015

I have to give a big shout out to Kristen S for her effort on the WOD this morning.  Kristen took a shot at 95#, a weight that was very challenging for her.  Kristen dug in and fought this workout the entire time.  I was pretty stoked standing across from her, urging her to keep going.  Kristen never stopped just kept fighting.  It has been a pretty big year for Kristen in this box, she continues to challenge herself with every WOD and every movement.  It shows with Kristen’s progression her numbers have gone through the roof this year.  Great work KS.  See you guys tomorrow.  The balance is challenging with these so pick a light weight and don’t let those backs curl.  It will be much lighter then 1/2 your dead it might be around 25% of it.

Single Leg Deadlift

15/leg x 3 sets (1:30 rest between legs)

“Walking on the Moon”

16 Min EMOM

1st-30 Sec Double Unders

2nd-35 Sec Kettle Swings 53/35

3rd-40 Sec Air Squats

4th-45 Sec Sit-ups

Running total of KS, AS, and SU

810, 2015

Great battles between athletes in the box all day.  Crazy how close so many scores were for that WOD.  Great work receiving the bar on those Snatch Balances as well.  See you guys tomorrow

12 Min EMOM

1st-10 sec L Hold from Bar/10 sec rest/10 sec L Hold from Rings

2nd-30 sec left side weighted plank

3rd-30 Sec Right side weighted plank

“Clean, Jerk, Run, Repeat”

10-9-8-7-6-5-4-3-2-1 Clean and Jerk 155/103

Sprint to Street—->River after each completed set you will finish WOD with a run

You should have the ability to Touch N Go the weight you use in WOD at least 5 times although there is no Touch N GO requirement

710, 2015

Some great efforts at the 9:30m on those Assaults which I am sure continued into the night.  This WOD tomorrow is meant to be light, fast, with high reps.  The faster you go the harder it gets.  Stay light and see how far you can take this one.

15 Min to Build to a moderate double Snatch Balance (catch it low) depth is more important then weight on this movement for the day


10 Min Ladder

2 Overhead Squats 95/65

2 Box Jump Overs 24/20






Add two reps each round

610, 2015

It was a great day at the box.  The efforts across the board were huge.  35 athletes finishing Death by Barbell, 17 of those were Rx.  Times ranging from 10:39 to right at the cap and everything in between.  I am proud of the energy you guy put towards this WOD tonight.  IT had been a while since we had completed this WOD and all of your gains were were evident.  Keep it up guys.  We got some bad as machines waiting to be broken in tomorrow.  4 new Assault bikes.  To move them pull on the arms toward you so they prop on the wheels and steer them anywhere you want to go.  Seat is easy to adjust by tuning the knob then popping out and to start just move arms then press start.  To reset hold red button for a couple seconds. Get weird on those bikes! Enjoy guys

Weighted Strict Pulls-ups 12 min to build to a 5 rep max no more then 5 sets

“The Assault”

4 Rounds

1 min ME Assault Bike/Airdyne for Cal’s

1 Min  rest

1 Min ME Handstand Push-ups

1 Min rest

Note Cals(initial AS/AD (they read different) for whatever type you used and rotate each time between the two and HSPU for each Round seperatly

510, 2015

Another shout out to the Pismo crew I have heard that they all did an outstanding job down there.  We will post their results tomorrow night as I believe they are still not official because of a computer glitch.  I want to give a huge shout out to 38 North Athlete Chad P.  Chad was in San Diego over the weekend to complete a 100K race!!! I did not mistakenly add a zero on that, 100K which is 63.3 miles.  I can’t even imagine the distance, Chad is such a mentally strong individual.  It is really cool to see all of you perform in the box and outside of it as well.  Look forward to repeating this one tomorrow we have not hit it for a while.  The goal for RX is just to finish under the cap, anything else is a bonus.  If there a perfect way to die….I I can only imagine its by Barbell.  See you tomorrow

“Death By Barbell”

20 Min Cap

5 Rounds

Rx 135/95

15 Deadlift

12 Hang Power Clean

9 Front Squats

6 Push Jerks

For time, if you are capped put rounds completed on board.

310, 2015

Another shout out to our athletes down in Pismo, stoked to have 6 of you competing.  B Day shout out to Joe “The Shoulder” Motto.  We have had this guy in our community for 3 years now and it has been an awesome evolution to see.  I remember Joe’s first WOD’s like it was yesterday, I can tell you this guy has come a long way.  Joe was always strong but the motor gains he has made are incredible.  Joe is always there for the community at each event as well, he has been a great support system.  I am stoked to see this guy doing comp’s now as well.  I don’t think anyone can take this guys strict press out.  It has been great having you in here Joe here is to another year of Pr’s.  See you all tomorrow

“The Black Hole”

20 Min AMRAP

400 Meter Run

12 Front Squat 135/95

12 Games Push-ups

12 Hanging Dumbell Power Snatch 45/30 Alt arms