Workout of the Day

2103, 2017

B Day shout out to Becky S!  It has been pretty awesome to watch this young lady’s journey in fitness.  Becky went from a newbie to the sport to woman fluid under a barbell really quickly.  Becky is a natural athlete that picks up anything you throw at her very quickly.  Becky is also part of one of my most nervous moments at the box, when she Pr’d her overhead squat about 3 days from giving birth to her second child, I think I closed my eyes as it was happening.  Becky bounced back quickly from the kid and today moves as well as ever.  It has been great having Becky a part of this community for so long.  Thanks fro continuing to come in a get after it week after week and happy B Day!  For those of you not on facebook don;t forget about our little get together Sat after the open WOD.  It would be great to have you guys down her during that WOD to cheer along your fellow athletes.  The more energy the better,  See you tomorrow.

A) 7 Min to work on Handstand Walk Technique for those with walks work on them on other side of box

B) Every 1:30 x 8 Sets

Halt Clean Deadlift(2 sec pause)+Clean Pull(find hip)+Clean Hi=Pull

C) “The Kamikaze”

7 Min Ladder

1,2,3,4,5,6,7,8,9, ect Power Clean 155/103

2,4,6,8,10,12,14,16,18, ect Box Jump 24/20

2003, 2017

6:30am class tomorrow!!!!!!  Mark those calendars for Sat!  The keg has been acquired, Matty OB will be on the BBQ with oysters, I will be grabbing some steaks, corn hole sets have been locked down!  Kids and family are welcome to join.  Any appetizers and/or food is welcome and appreciated.   I am excited to announce I will be bringing a new protein into the box, and the rep will be down Sat at the open WOD to taste it for the community.  Thrive protein is a grass fed whey at the most competitive price point I have ever seen on the market.  There is a Recovery which is the exact breakdown as the Revive recovery we currently provide.  There is also a regular protein.  Both bags which are the same size as the Revive and Progenex will be sold for 45 bucks.  Grassfed and 45 dollars, you can’t beat it.  Come down Sat to taste.  We will have Choc and Strawberry bags to buy from that point on.  See you tomorrow

A) Every 1:30 x 8 sets (4 sets on each leg…alt legs)

1st-10 Single Leg Dumbell Romanian Deadlift (right)

2nd-10 Single Leg Dumbell Romanian Deadlift (left)

B) “The Walk of Shame”

22 Min AMRAP

500m Row or 30/21 Cal Assault (rotate)

21 Kettle Swings 70/44 (only swing kettle you can swing unbroken for 21 reps for at least one set)

15 Bupree’s to an out of reach target(touch with both hands)

9 Pistols (alt legs)

1903, 2017

Don’t forget to get those 17.4 scores in, still a lot of zero’s on the affiliate page.  Don’t forget to make it out Saturday for a beer.  We will be hanging for a bit after the last open workout.  Remember we will be starting our new 6:30am all levels class this week on Tues/Thurs!

Every 2:30 x 5 sets

3 Tempo Back Squats with 4 sec to bottom position

“The Fortune Tellers Wife”

12 Min AMRAP

35 Double Unders

12 Thrusters 95/65

4 Ring Muscle Up (scale to bar muscle up or 4 C2B Pull/4 Ring Dips

then

5 Min Esay Row or Assault cool down

1703, 2017

Stoked to get you guys down here for 17.4!  Congrats to all the Whole Lifer’s who complete their last day today.  I am looking forward to hearing the results of the retest on Helen.  Talked to Sydney today who two months later knocked off 3 full minutes from her original time and is 20 pounds down!!!!!!

“17.4”

13 Min AMRAP

55 Deadlifts 225/155

55 Wallballs 20/14

55 Cal Row

55 Handstand Pushups

1603, 2017

17.4 kicked off with a bang tonight!  Some insane performances in here.  Can’t wait to see what Sat brings.

15 Min to establish

Full Snatch+Hang Full Snatch

“The Grouch”

16 Min AMRAP

500m Row or 25/17 Assault Cal

21 Air Squats

15 Shoulder to Overhead 95/65

9 Toes 2 Bar

1503, 2017

A big shout out to the three new Paramedic’s in the box!  Ej, Hannah, and Justin P all passed there final paramedic test today!  It has been a year of hard work for these three, stoked you you guys.  17.3 is in the books.  I couldn’t be prouder of this box which is sitting at 37th in NorCal after the 3rd open WOD.  You never know how the next two WOD’s will fall but it really has been fun to watch you guys get after it so far.  Here are the top 3’s

Women                         Men

Ally D 93                      EJ 131

Janelle A 90                Casey C 104

Laura C 80                   Jeff N 98

A special shout out to Andrew I who went absolute beast mode on the bar at 185 and hit all 4 full snatches!  Andrew is on a roll, it has been great to see.  The next shout out goes to Coach Leanne M.  Leanne has been battling the full snatch for some time, but I was watching as the movement just clicked for her halfway though and this young lady hit 4 full snatches at 95!  Really fun to watch this one, and a movement we will continue to work on over the next year.

A) 6 Min EMOM

1st-30 sec kettlebell overhead walk (right)

2nd) 30 sec kettlebell overhead walk (left)

B) 10 Min EMOM

1st-5 Front Rack Barbell Reverse Lunge (right)

2nd-5 Front Rack Barbell Reverse Lunge (left)

C) “The Dungeon”

3 Rounds Running Clock

1 Min Thrusters 95/65

1 Min Burpee’s to Stand

1 Min Box Jumps 24/20

1 Min Assault Cal’s

1 Min Rest

“CrossCamp”

A) 6 Min EMOM

1st-30 sec kettlebell overhead walk (right)

2nd) 30 sec kettlebell overhead walk (left)

B) 10 Min EMOM

1st-5 Bulgarian Split Squat(right)

2nd-5 Bulgarian Split Squat (left)

C) 3 Rounds Running Clock

1 Min Dumbell Thrusters 45/30

1 Min Burpee’s to Stand

1 Min Box Jumps 24/20

1 Min Assault Cal’s