Workout of the Day

1312, 2018

X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.  Please bring something to eat or drink to share! See you guys Sat looking forward to sharing in a little holiday weirdness.  This may be my last hooray before my second child is born…no pressure.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing HS Hold

Hollow Swing

Jumping Air Squat

1 Min Jog

B) 12 Min to Work Split Jerk Technique )Work to a moderately heavy rep)

“Fitness”

12 Min EMOM

1st-10 Single Arm DB Clean and Jerk (5/arm)

2nd-30 Sec Russian Kettle Swings

3rd-35 Sec Assault

C) “The Dilemma”

13 min AMRAP

60/51 Cal Row

50 Double Unders

40 Wallballs 20/14

30 Overhead Squats 75/55

20 Burpee Box Jumps 20/14

10 Bar Muscle Ups (Scale to 15 Chest to Bar/Kip/ or Ring Row)

1212, 2018

X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.   Bring some food or booze to share and some Luau attire.  7pm to when the booze runs out.  Uber over, parking is limited.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral Box Step Up

Light DB PRess

Low/light Wallball shots

1 Min Jog

B) 10 Min EMOM

Power Clean+Hang Full Clean

“Fitness”

10 Min EMOM

1st-20 sec Strict DB PRess

2nd-35 Sec Row

C) “The Three Wise Men”

3 Min AMAP

35 Double Unders

8 Front Squats 135/95 (fitness complete 12 goblet squats)

Directly into

3 Min to complete a 400m Run

(Rest with left over time from run)

then directly into

3 Min AMRAP

15 Sit-ups

10 Dumbell Shoulder to overhead 50/35

5 Dumbell Power Clean 50/35

Directly into

3 Min to complete a 400m Run

(Rest with left over time from run)

directly into

3 Min AMAP

35 Double Unders

8 Front Squats 135/95

Directly into

3 Min to complete a 400m Run

Post 3 AMRAP Scores

1112, 2018

X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.   We have a partner WOD coming at you tomorrow!  Have fun.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Walking Lunge

Mountain Climbers

Burpee’s

1 Min Jog

B) 10 Min EMOM

1st-25 Sec Tempo Single Leg Bulgarian Split Squat (4 sec) Right

2nd-25 Sec Tempo Single Leg Bulgarian Split Squat (4 sec) Left

C) “The Assault”

20 Min

Teams of 2

P1-16/11 Cal Assault

P2-Complete one of These Movements while p1 assaults then rotate

Kettlebell Swings 53/35

Box Jump up and over 24/20

Pull-ups (Ring Rows)

Push Ups

As P1 completes assault P2 completes Max Effort KBS.  When P1 is done they go to KBS and P2 to Assault.  When P2 is done with their assault then they switch back to Max Effort Box Jumps.  Rotate through movements like this.  Score is total Cals and Total Rep’s(Running total)

1012, 2018

Dead’s looked good.  X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.  I’ll be posting this each night heading into the party. See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 Min

Ring Rows

Hollow Swings

Light DB Press

1 Min Jog

B) Every 2 min x 7 sets

3 Position Hang Snatch

High Hang-Above Knee-Below Knee

“Fitness”

12 Min

1st-25 Sec DB Power Snatch

2nd-30 Sec Assault

3rd-35 Sec Double Unders

C) “The Sling Shot”

4 Rounds

1 Min Thrusters 95/65 (Fitness use light DB)

1 Min Row for Cal

1 Min Toes 2 Bar

1 Min Rest

Post Each Round

912, 2018

X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.  There is parking but carpooling is suggested if its anything like our past parties you will not be driving home.  I will grab a keg and a bunch of hard booze but please bring a beverage to share or some food to share.  Last year was the first year we didn’t have that much food show up and if it wasn’t for Rosa’s Tamales there might have been 5 arrests and 9 athletes still missing.  I believe Marco will be roasting a pig but appetizers, snacks, ect would be great.  The theme is Luau so through on something reminiscent of the Islands and come out for t good time.  Best outfit gets a free bag of Protein!  I am exited, like always to get to hang with a bunch of you outside the box.  It is always a good time each year so don’t miss out!  We would love to have Happy B Day to Rene N!  This guy has been a fixture in our community from the day he walked though our doors.  Rene always bring energy into the box.  Rene also brings a good amount of strength.  The great thing is Rene has taken that natural strength that he has and developed it.  All of Rene’s strength numbers continue to go up and his motor has seen a dramatic increase.  Rene is always there to give you a smile or a jab or a jab while he is smiling at you.  One thing is for certain Rene fit right in within our community and he will be around for a long time.  Happy B Day Rene!

A) 3 Min Row/Assault

Every :20 sec for 3 Min

Inch Worms

Wallfacing Handstand Hold

OH Walking Lunge

1 Min jog

B) 6 Min EMOM

1st-30 Sec V Up

2nd-40 Sec Sit Ups

3rd- 50 Sec Plank

C) 12 Min EMOM

1st-3 Touch N Go Deadlift (Fitness complete 25 sec DB Deadlifts)

2nd-13 Sec Assault Sprint

D) “Cold Pizza”

11 Min EMOM

3 Clean & Jerk 135/95 (Fitness 3 Hang DB Clean and Jerk each arm)

6 Goblet Squat 53/35

9 Burpee’s to 6″ (Touch with both hands make it a legit 6″ above highest reach)

712, 2018

Next Sat is the X Mas party, address and official time coming on Monday.  Get that Luau outfit ready!  See you tomorrow.

A) 38 North Stretch and Warm

B) 10 Min EMOM

1st-25 Sec Row at 90%

2nd-25 Sec Handstand Push Up

C) “The 8 Ball”

8 min to Complete

800m Run

25 Thrusters 75/55

AMRAP Burpee’s

4 Min Rest

8 Min to Complete

50/35 Cal assault

25 Dumbell Deadlifts 50/35

AMRAP Toes 2 bar