Workout of the Day

910, 2017

I think we are all still trying to wrap our heads around the devastation that swept though, and continues to sweep though, our county and surrounding counties.  As the pictures have started to post on my facebook feed today, time and time again I see total loss.   Home after home, burnt down to the ground with only fireplaces standing where a structure once stood.  I know we always say that our health and safety is the only important thing in this life.  I too share in this belief, but it doesn’t numb the sting of what these families are going through right now, a total loss of all you own.  So how as a community can we come together to help?  I have been pulled in so many directions of need it is hard to focus on one way to help our neighbor’s.  If anyone has a good idea we could collect items, donate, ect as a community the next couple days please text or call me 415-328-9129.  I also have a call in to Lynne Moquette, a local woman who has been at the front all day helping those in need, for idea’s of what is needed.  I will keep all informed with what I hear.  Also a huge thank you to all the first responders out there on the front lines doing everything within their power to stop the spread of this fire.  Bill AdamsKyle MatlickAndrew IhlenfeldtMorgan De JongScott PreckwinkleUrban AndersonMaximus Decimus MeridiusHannah Barnett-PowellJustin Lee PelsJon Ofstead, and Nick Pomo are all 38 North athletes that risk their lives all year, but the level of risk goes up dramatically in times like these.  We are open as scheduled tomorrow, and we will be repeated yesterday’s programming.  For those early morning peeps that made it in today I will be programming you something different so you do not have to repeat today’s.  Please call, text, or e-mail with any idea’s how we can comfort the evacuees in any way possible.

*****Update- If you have anything you would like to donate.  Kids cloths, baby supplies, adult clothes, supplies, mattresses, pillows, ect…anything.  Please bring it into the box today or tomorrow.  We will store in office ten I will take out Wed/Thurs/Friday

A) Coaches Choice

B) 14 Min EMOM

1st- 3 Back Squats at 80% of one rep max

2nd-35 sec assault

Men’s rx-78-80 RPM

Ladies-65-67 RPM

Rest 6 Min

9 Min AMRAP

15 Burpee’s to Stand

15 Kettle Swings

*****For those who came yesterday at 5:15

B) As class warms up and squats work on barbell goat of choice

C) 9 Min AMRAP

Take the bike next to you and transition fast

10/7 cal Assault Sprint

12 Dumbell Snatch 50/35 (Alt Arms)

8 Box Jump 30/24

810, 2017

A B Day shout out to Josh R tonight!  This guy is a beast.  I still get surprised with Josh’s strength numbers some WOD’s.  Always upbeat and ready to work Josh has been a great addition since he come over to us this year.  This young man can throw around a barbell, and his gymnastic movements are catching up quick to his strength.  Watch out for this guy this year, those numbers are getting better and better with each week.  Happy B Day Josh!  Back by popular demand, one more round of the back squat/assault!  LadiesRPM was adjusted after feedback two weeks ago.  Following it up with a short burner combo we have hit plenty of times.  Have fun

A) Coaches Choice

B) 14 Min EMOM

1st- 3 Back Squats at 80% of one rep max

2nd-35 sec assault

Men’s rx-78-80 RPM

Ladies-65-67 RPM

Rest 6 Min

9 Min AMRAP

15 Burpee’s to Stand

15 Kettle Swings

610, 2017

B Day shout out to Kim R tonight.  It has been great having this young lady with us the last 2 months.  Kim always comes in to work hard and learn what ever movement we throw at her.  Kim is easy to coach and always smiling at the end of each WOD.  It has been great to have Kim a part of this community and it will be fun to see her progression throwout this year.  Happy B Day Kim!  Man that WOD did a number on every class today.  Great numbers throughout the day, and a great high energy 6pm class to finish it off.  See you tomorrow

A) 38 North Stretch

B) Every 1:30 x 10 sets Rotate between

1-5 Bench Press

2- 10 Dumbell Hammer Curls (5 each arm)

C) “The Jelly Doughnut”

5 Rounds

200m Run

30 Double Unders

10 Hang Cleans 135/93

5 Strict Pull-ups (scale weighted ring row or ring row, no kip)

Rest 2 min

Cash Out

one unbroken set of wallballs

Post Time and # of wallballs

510, 2017

Big shout to anyone who finished that WOD today and all who put a big effort to finish!  Some great improvement on Bar MU by Omar and Laura C in the 9:30.  Shout out to Zach who hit a 30 pound PR on his OHS today at 175!  Hit Ally D up at ardambrosio92@gmail.com to get a spot for the gymnastic skills workshop on Oct 19th at 7pm.  Spots will go fast, there will only be 12 athletes for the class.  See you tomorrow

A) Coaches Choice

B) Every 1:30 x 10 sets rotate these two movements

1st- 30 sec  Handstand Push-Up AMRAP

2nd-30 sec Toes 2 Bar AMRAP

Score is lowest round for each-post on board

C) “The Snowflake”

3 Rounds Running Clock

1:30 Power Snatch 75/55

1:30 Box Jump Up and Over 24/20

1:30 Assault for Cal’s

1:30 Rest

Post each Round Separate

410, 2017

Sneaky double WOD today, that row/burpee was crushing the last 2 sets.  Still has some great 100+ rep performances on it though.  We have one change to the schedule going into the fall.  We will not be running the 6:30am Tuesday class going forward.  We gave it a good amount of time to build up but this day/time never gained steam.  We will b keeping the 6:30am Thursday WOD for another month to see if it retains numbers.  If this is a time slot you like or want to keep please get in at that time.  See you guys tomorrow!

A) 2 Rounds @50%

1 Min Row

30 sec Bear Crawl/30 sec Overhead Walking Lunge 15/10

Run Street to River

B) Every 1:30 x 7 sets

2 Overhead Squats

C) “The Cactus”

18 Min Cap

4 Rounds

400m Run

12 Thrusters 115/75

6 Bar Muscle Ups (scale to 6 Chest 2 bar/kip + Ring Dips)

310, 2017

Some great Jerk work from newcomer Sharon and Kim.  Fun WOD, that thing smoked the shoulders.  Got a couple burners lined up for tomorrow.  Take rower and assault bikes right next to you so you can transition quick, especially to the rower!

A) Coaches Choice Warm

B) 10 Min Rope Climb Tech

Those with Rope Climbs

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

2nd-6 Weighted Pistols

C) “The Squeeze”

7 Rounds

20 Sec Row for Cal

10 Sec Rest

20 Sec Burpee’s over rower

10 Sec Rest

4 Min Rest

7 Rounds

20 Sec Assault Cals

10 Sec Rest

20 Sec Kettle Swings 53/35

10 Sec Rest

Post Total’s for both separate