Workout of the Day

2209, 2017

Big thanks to Neal G who styled out the 4:30 open box and 6pm WOD with all the “Slim Twin” they could handle!  Slim Twin is Three Twins new product that is simlar to Halo Top, although this product is organic, and tastes a whole lot better.  260 cal pert pint and 24 grams of protein per pint.  The perfect recovery ice cream.  Thanks Neal.  Big shout out to Josh who went sub 10 min on that chipper today and hit a 6 rep lunge at 225!  This young man was on fire.  See you tomorrow.

A) Handstand Walk technique

B) “The 8-Ball”

8 Min to run 800

35 Burpee’s

AMRAP Overhead Squats 95/65

6 Min Rest

8 Min to Run 800

35 Burpee’s

AMRAP Wallballs 20/14

2109, 2017

Happy B day to Coach Kyle H!  What a great year it has been with this guy at the helm of the Monday 5:15am WOD.  One of my favorite things in this community is to watch an athlete start CrossFit, become proficient within the sport, then evolve into a coach.  Kyle was a natural fit to coach.  Kyle knows his movements and is as friendly as they come.  On top of all of this Kyle is probably one of the busiest guys I know, he owns his own concrete business.  But even as busy as Kyle is he still makes time to come down each Monday and lead the community!  It has been an amazing last 4+ years having this guy at 38 north.  Thanks for continuing to be a part of it all Kyle!  See you guys tomorrow!

A) Coaches Choice

B) Every 2 min x 7 sets complete

6 Front Rack Barbell Reverse Lunges (alt legs) off rack

C) “The Flat Tire”

1000 Meter Row

40 Kettle Swings

30 Push Ups

20 Clean and Jerk 135/95

10 Front Squats 135/95

2009, 2017

Big shout out to Leah B, Marco, and Ben C who all got their first rope climbs today!  Got some run’s and barbell coming at you tomorrow.  Have fun

A) 2 min Assault/row

3 min rotating at 20 sec per movement

Wallfacing Handstand Hold

PVC Overhead Squat

Overhead walking lunge 25/15

1 Min Jog

B) Every 2 Min x 6 Sets

2 Tempo Overhead Squat with 4 sec to bottom position

C) “The Shiner”

5 Min to run 400

20 box jump up and over 24/20

10 Toes 2 Bar

AMRAP Power Snatch 115/75

3 Min Rest

5 Min to run 400

20 box jump up and over 24/20

10 Toes 2 Bar

AMRAP Thruster 115/75

3 Min Rest

5 Min to run 400

20 box jump up and over 24/20

10 Toes 2 Bar

AMRAP Power Snatch 115/75

Post # of Snatch and Thruster for each ROund

1909, 2017

I don’t know how the PM classes went but big props to Janelle A and Rob S for both staying above 100 reps all three rounds on FGB today.  We have some rope climbs coming at you tomorrow.  Bring a shin guard or long socks to protect those legs!

A) Coaches Choice Warm Up

B) 10 Min Rope Climb Technique

for those with rope Climbs 10 min EMOM

1st-1-3 Rope Climbs (no more then 30 sec work time)

2nd-30 Sec Plank

C) “The Hatchet”

10 Min AMRAP

21/17 Cal Row

15 Burpee’s

9 Chest 2 Bar Pull-ups (scale to kip/ring rows)

5 Min Rest

10 Min AMRAP

21/15 Assault Cal’s

15 Dumbell Lunges 50/35 (alt legs)

9 Handstand Push Ups

1809, 2017

A B Day shout out to Marco!  This guy has made some insane lifestyle changers over the last year.  I believe year to date this young man is down about 40 pounds.  One thing that didn’t disappear with the weight was this guys strength.  The numbers that Marco has been putting next to his name continue to go up.  Just two weeks ago a double push press with a jerk on top at 185.  This guy also continue’s to hone in that form, Marco moves that bar around with grace.  It has been great to have this guy a part of this community and I look forward to a big year out of him.  Happy B Day Marco.  Some great efforts throughout the day topped off by 8 reps of cleans in the 3rd round by Ally D!  We have another fun one coming at you tomorrow!  Make sure Sumo Deadlifts Hi pull get’s to collar bone, and push press is locked out before bringing bar down.  We will stagger athletes in groups.

A) Coaches Choice Warm-up

B) Every 2 Min x 5 sets

2 Tempo Back Squats with 4 sec to bottom position

C) “Fight Gone Bad”

3 Rounds

Running Clock

1 Min Wallballs 20/14

1 Min Sumo Deadlift Hi-pull 75/55

1 Min Box Jumps 20′ for all (open hips)

1 Min Push Press 75/55

1 Min Row for Cal

1 Min Rest

Post each round separate

1709, 2017

What a day for this community at the Femme Royal Comp in Napa this weekend.  Janelle A and Coach Leanne M taking the top spot on the podium, Laura C taking a 3rd, Ally D taking 4th, Marissa M and Sarah P taking 10th, Natalie C and Hannah BP taking 28th, and Jen B and Tiffany K taking 29th!  You made us a proud community!  Continuing some retesting this week of a couple more open WOD’s.  Have fun with this one tomorrow, and there are several ways to scale Cleans.  Everyone will work a minimum of 12 min.

A) 2 Min Assault/Row

3 Min/20 sec work each movement

Bear Crawl

Wallballs

Lunges

1 Min Jog

B) Every 2 Min x 6 Sets

3 Strict Press (rest one front rack for 1 sec between reps)

C) “16.2”

Everyone will work a minimum of 12 Min.  SO if you don’t make a cutoff in the first 3 rounds keep working to the 12 min mark.  I will scale squat cleans in 3 levels.  You can scale more where needed.

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 95/115/135 / 55/70/85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135/155/185 / 75/90/115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155/185/225 / 95/115/145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.