Workout of the Day

2106, 2018

Big shout out to Sean OB hitting a 2 rep 4 sec tempo back squat at 275# with more in the tank!  We have a fun one to finish off the week.  Bring those high socks to protect those legs on the rope climbs if that is an issue for you.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Hollow Swings

Inch Worms

Light Dumbell Strict Press

1 Min Jog

B) 11 min Rope Climb Technique Session

for those with Climbs

10 Min EMOM

1st-2-3 Wallwalks (forehead to wall) (no more then 30 sec work time)

2nd-2-3 Rope Climbs  (no more then 30 sec work time)

C) “En Fuego”

12 Min AMRAP

15/12 Cal Row or 12/8 Cal Assaut Sprint

10 Toes 2 bar

5 Power Snatch 135/85 (Fitness complete 12 alt DB Snatch)

*****At 0:00, 4:00, 8:00 complete 16 Wallballs 20/14

Post AMRAP total

2006, 2018

I hope you guys speed though that thing and got a chunk of OHS and Kettlebell Swings.  We are programming another strength/skill combo tomorrow, have fun.

A) 3 min Row/Assault

Every :20 sec for 3 min

Ring Rows

Barbell Good Morning

Goblet Squat

1 Min Jog

B) Tempo Back Squats (4 sec)

4-4-2-2

After each set rest 10 sec then complete

5-15 Chest 2 Bar Pull-ups (scale to kip or ring rows do not work more then 30 sec to complete)

“Fitness”

Complete 10 Dumbell Step Ups to 20″ Instead of BS

Rest 2 Min After your last Pull-up

C) “The Jawbreaker”

8 Rounds

20 Sec Shoulder to Overhead 115/75(fitness Dumbell)

10 Sec Rest

20 Sec Burpee’s

10 Sec Rest

20 Sec Air Squats

10 Sec Rest

1906, 2018

A big shout to Natalia and Marissa who both  came into the 9:30am and dominated those deficit HSPU.  Natalia hitting 5 reps at 9.5 inch deficit and Marissa hitting 5 at 9 inches.  Legit!!!  Props to Coach Janelle cracking off some Bar MU in the WOD, this is a movement Janelle has worked hard on to improve.  If you are not at OHS or Kettles with 90 sec left switch to those movements.   See you guys tomorrow.

A) 3 Min Assault/Row

Every :20 sec for 3 min

Tempo Push Up

Air Squats

Russian Kettle Swings

1 Min Jog

B) Every 2 Min x 6 Sets

3 Tempo Bench Press (4 Sec)

“Fitness”

10 Min EMOM

1st-10 Weighted Push-ups+20 Double Unders

2nd-Bear Crawl length of rig and back

C) “The Purge”

7 min to Complete

60/50 Cal Row

25 Toes 2 bar

AMRAP Overhead Squat 95/65(Fitness Single Arm Dumbell Lunge(switch arms every 8 Reps)

5 Min Rest

7 Min to Complete

50/35 Cal Asault

30 Push-ups

AMRAP Kettle Swings

1806, 2018

Big shout out to Brian L hitting that 3 rep strict press at 165!  Some real good numbers on those rounds tonight.  Rosa B hitting a 70+ round!  Another good one on the board for tomorrow have fun with those bar muscle ups!  Transition in and out of DU’s fast!!  Please don’t drop those dumbells from shoulders they will break.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Hollow Swings on Bar

Inch Worms

Lateral Box Step Up

1 Min Jog

B) Every 1:30 x 10 sets

1st-30 sec Tempo Bulgarian Split Squat Right then 30 sec on left (4 sec Tempo)

2nd- Build to a 5 rep Kipping Deficit Handstand Push Ups (scale to no deficit or Dumbell Strict press or 30 sec handstand hold)

C) “The Gremlin”

13 Min AMRAP

15 Alt Dumbell Power Snatch 50/35

20 Double Unders

10 Dumbell Front Squats 50/35

20 Double Unders

5 Bar Muscle Ups(scale to 5 C2B/Kip/Ring Rows and 5 Ring Dips)

20 Double Unders

1706, 2018

A big happy Father’s day to all you 38 North Dad’s.  It was my first true Fathers day(Little G was a week old last year), and it was a special day to get to spend with family and my little dude.  I hope you all enjoyed and got some quality time in.  We got all sorts of cleans coming at you tomorrow, have fun!

A) 3 Min Row/Assault

Every :20 sec  for 3 Min

Bear Crawl

Supinated Bar hang

Wallfacing Handstand Hold

1 Min Jog

B) Every 2:00 x 6 Sets

3 Strict Press (2 sec pause between each rep on front rack)

“Fitness”

10 Min EMOM

1st-20 sec Single Arm Standing DB Press Right then 20 sec Left arm

2nd-35 Sec Assault @85%

C) “Mr. Clean”

4 Rounds Running Clock

1 Min Burpee’s to Stand

1 Min Box Jump up and Over 24/20

1 Min Clean & Jerk 135/95

1 Min Rest

***Round two replace C&J with Hang Clean 135/95

***Round 3 Replace Hang Clean with Power Clean 135/95

***Round 4 Replace Power Clean with Full Clean 135/95

Post each round separately

Fitness replace bar with Dumbells for first 3 rounds then medball for last round

1506, 2018

It was a big and fun 6pm tonight.  Some great work on the HSPU and that WOD got nasty in the last 4 min.  We have a fun chipper lined up for tomorrow hope to see you in there.

A) 38 Stretch and Warm

B) 12 Min EMOM

1st-30 sec KB Waiters Carry (Right)

2nd-30 sec KB Waiters Carry (Left)

3rd-30 Sec Strict Pull-up (Scale to Ring Row)

C) “The Trap Door”

800m Run

70 Double Unders

60 Sit-ups

50 Air Squat

40 Alt Dumbell Power Snatch 50/35

30 Alt Jumping Lunge

20 Shoulder to Overhead 115/75