Workout of the Day

207, 2018

Reminder that we will be closed on the 4th of July.  I am going to repost this from facebook for those of you who are not on there.

brokenweights

Hey the 10’s are still breaking at an alarming rate in here with two more breaking last week. Please DO NOT USE 10’s by themselves on 35 or 45 pound bars. Ladies use the lighter 15 pound bar with 15’s and Ken use the 33 pound bar with 15’s.  They are about 40 bucks a piece all said and done so thats close to 500 bucks collecting dust in the office. Thanks for understanding.   Big shout out to Brad M hitting a 10# PR on the C&J tonight, and the 7pm atheltes going unbroken on everything in the WOD all 8 rounds!!! Have fun tomorrow

A) 3 Min Row/Assault

Every :20 sec for 3 min

Bear Crawl

Lateral Box Step Up

Supinated Bar Hang

1 Min Jog

B) 12 min EMOM

1st-3 Strict Snatch Grip Behind the Neck Press

2nd-5 Bent Over Barbell Row

“Fitness”

12 Min EMOM

1st-5 DB Strict Press

2nd-10 Bent Over DB Row

3rd-35 Sec Row

C) “The Roman Candle”

4 Min AMRAP

12 Pull-ups

12 Overhead Squats 95/65 (Fitness 6 DB Single Arm Overhead Lunge each arm)

2 Min Rest

2 Min Double Unders

2 Min Rest

4 Min AMRAP

12 Toes 2 bar

12 Overhead Squats 95/65

Score AMRAP separately and DU Total

107, 2018

Remember we will not be open this Wed in observance of the 4th of July so be sure to get in here Mon/Tues to get that body moving.  Great to see both teams get after their last WOD today in San Rafael.  Huge effort by Brian L/Royce and ReneB/Urban.  Thanks to all who came out to watch!  Looking forward to watching you guys get some big numbers on the Clean & Jerk tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Bulgarian Split Squat

Light Dumbell Press

Russian Kettle Swings

1 Min Jog

B) Every 1:30 x 10 Sets

1 Full Clean & Split Jerk

“Fitness”

13 Min EMOM

1st-7 Dumbell Power Clean and Jerk

2nd-10 DB Front Squats

3rd-35 Sec Assault @85%

C) “The Smoked Brisket”

8 Rounds

20 Sec ME Hang Power Clean 135/95(fitness Hang DB Power Clean)

10 Sec Rest

20 Sec Lateral Barbell Burpee

10 Sec Rest

20 Sec Wallballs 20/14

10 Sec Rest

2906, 2018

B Day shout out to Sean OB!  This guy just keeps getting stronger and stronger.  From the time Sean walked through our doors he has absolutely transformed his proficiency in our box.  Increases in strength, motor, and skill.  Sean is committed to focus and improve any and all movements he goes after.  Beyond these improvements Sean, like the rest of the OB’s, is a positive influence on all of us.  A talented musician, this guy can shred on a guitar.  Sean also is our personal in house Oyster expert, working at the Tamales Oyster company during the day.  It is great having you a part of this community Sean, Happy B Day.

A) 38 North Stretch and Warm

B) 9 Min EMOM

1st-30 se Double Unders

2nd-30 Sec Toes Through Rings

3rd-30 sec Tempo Ring Dips (4 sec)

C) “The McGriddle”

16 Min AMRAP

200m Run

15 Hang Power Snatch 75/55 (16 Alt DB Snatch for Fitness)

10 Burpee’s to 6″

5 Strict Pull Ups (scale to challenging tempo Ring Rows at 4 sec)

2 Wall Walk’s

2806, 2018

Get down to Tamalpais CrossFit Sunday at 9:30am on two catch our guys throwdown!  Finishing the week off with some summer strength!

A) 3 Min Row/Assaut

Every :20 sec for 3 min

Tempo Push Ups (4 Sec)

Supinated Bar Hang

Wallfacing Hold

B) Every 1:30 x 10 Sets

1st-5 Close Grip Bench Press (fitness use dumbell)

2nd-30 Sec Tempo Hammer Curls (4 sec)

C) “The Final Countdown”

Running Clock

3 Min Row for Cal

3 Min Assault for Cal

2 Min Shoulder to Overhead 115/75

2 Min Barbell alt Reverse Lunge 115/75

1 Min Push Ups

1 Sit-ups

2706, 2018

B Day shout out the Ally D!  I have seen this young lady absolutely blossom athletically over the last couple years.  Ally came to us with a gymnastic background but her focus on strength and proficiency in all CrossFit domains has been amazing to watch.  This young lady has gotten fast under the bar, and her squat strength has matched her improvements with her lifts.  Ally also has an amazing ability to control her adrenaline and energy in any environment to effectively distribute energy to each workout to the last second.  Ally has been a great addition to the coaching crew through her gymnastic workshops and is always a positive friendly presence in every class she is a part of.  Happy B Day Ally D!

A) 3 Min Row/Assault

Every :20 sec for 3 Min

Light DB Strict Press

Goblet Squat

Double Unders

1 Min Jog

B) 5 Min EMOM

2 Snatch Grip Behind the Neck Strict Press

2 Min Rest

5 Min EMOM

2 Snatch Balance

“Fitness”

12 min EMOM

1st-5 Bulgarian Split Squats each leg

2nd-35 Sec Row @85%

3rd-30 Sec handstand Hold

C) “100 Miles and Running”

3 Rounds

400m Run

25 Kettle Swings

15 Box Jumps 30/24

5 Full Snatch 135/85 (Fitness 10 DB Alt Snatch+10 DB Front Squat)

***Chose Full Snatch weight wisely it will get heavy 2nd and 3rd sets.  Pick a weight you can catch in bottom position this is not a power snatch with an OHS.

2606, 2018

We have some teams competing at a comp this weekend in San Rafael at CrossFit Tam.  I will post more details when I get them.  Get down to Marin this Sunday hit them comp then go get some Sol Food, that is a good day.  Got another fun one on the menu for tomorrow!

A) 3 Min Assault/Row

Every :20 sec for 3 min
Walking Lunges

Sit-ups

Tempo Ring Dips

1 Min Jog

B) 12 Min EMOM

1st-6 Alt Barbell Step Ups to 20″ (Fitness use DB)

2nd-30 Sec Assault at 80% (not all out but good pace)

C) “The Twizzler”

4 Min AMRAP

10 Toes 2 Bar

5 Squat Clean 155/103 (fitness 10 Medball Cleans)

2 Min Rest

3 Min AMRAP

Wallballs 20/14

2 Min Rest

4 Min AMRAP

10 Toes 2 bar

5 Power Clean 155/103 (Fitness 5 DB Clean)