Workout of the Day

3110, 2018

Two B Day shout out’s on this Halloween.  First Casey C!  Its been awesome to see this guy back in here consistently again and really hitting his stride.  Casey is about 20# down and with each day you can see his lifts coming back.  Casey is naturally an extremely gifted and strong young man.  This guy has one of the strongest squats and Oly movements we have ever had in our community.  Casey is great at this sport, great at his job, and a great dad!  it has been great to have him back on the regular and I know this is going to be a great year for him and his health. Happy B day Casey!  Next is the one and only Coach Leanne.  What a massive roll this young lady has played within our community this year.  Actually, what a massive year in general for Leanne.  Kiddo #2 coming in hot, engaged, and a big career switch.  Leanne is a constant presence of positive support, knowledge, and leadership.  Leanne has an amazing ability to make everyone that surrounds her feel a piece of the energy she is giving to each class.  Leanne cares about each and every athlete and wants what is best for their health and state of mind.  It has been ann amazing journey to watch the athletic and coaching evolution of Coach Leanne.   With each passing month leanne continues to improve, and this improvement has a constant effect on our athletes.  Thank you for all you do for 38 north Leanne this community simply wouldn’t be the same without you!

A) 3 Min Assault/row

Every :20 sec for 3 min

Tempo Goblet Squat

Light overhead walking lunges

Hollow Swings

1 Min Jog

B) Every 2:30 x 6 sets

3 1 & 1/4 Front Squats

“Fitness”

12 Min EMOM

1st-10 DB Front Squats

2nd-30 Sec Row

3rd-Run Street to River

C) “The Candy Korn”

5 in AMRAP

6 Power Clean & Overhead 135/95

12 Pull-ups

1 Min Rest

90 Sec Max Effort Sit-ups

1 Min Rest

5 Min AMRAP

6 Power Clean & Overhead 135/95

12 Alt Dumbell Lunges 45/30

3010, 2018

Happy Halloween to the crew.  We will be having one WOD in the PM and that is the 5pm.  6 and 7pm will not be run in honor of candy.  Big B Day shout out to Natalie D!  Nat is a 5:15am regular and has been for 5+ years.  What ever you do, don’t judge this young petite lady by her size because those legs pack a punch.  Nat can squat and lift with the best of them.  Nat has always had the ability to move unbelievably fast under the bar.   Nat has a competitive edge within her to grind through any WOD.  Nat is also a regular at any 38 North event.   Nat brings an easy going fun energy where ever she is and makes whatever room she walk into a better place to be.  It has been a great journey within Nat in this community and I look forward to many more years of seeing Nat’s name up on that board early morning.  Happy B Day Nat!  Have fun tomorrow with the Kiddo’s or dressing up in an awkward costume and roaming the streets of Petaluma.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Supinated Bar hang

Tempo Push Ups (4 sec)

Sit-ups

B) 10 Min EMOM

1st-6-9 Half Kneeling Single Arm Kettlebell Press (Right)

2nd-6-9 Half Kneeling Single Arm Kettlebell Press (Left)

C) “The Drop Kick”

18 Min AMRAP

20 Toes 2 bar

20 Medball Cleans 20/14

20 Push-ups

20/17 Cal Row

20 Box Jump up and Over

*****With Every completed round take 5 reps off each movement.  If you complete the round of 5 reps go back to a round of 20 reps.  So 20’s, 15’s, 10’s, 5’s, 20’s, 15’s, ect.  our score is rounds completed plus reps.  So if you get bak to the round of 20’s and complete 3 T2B you score is 4+3.

2910, 2018

Reminder that Wed, Halloween, we will be hosting one PM WOD at 5pm.  Another big Monday morning 5:15am WOD taking on those two ladders and some clean and jerk work.  Got a focus on the hammies tomorrow for the strength.  Essentially it is 3 rounds of 3 movements.  Start conservative on the TNG Dead’s and single leg step ups then move up from there.  It will get tough if your challenge yourself.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worms

Lateral box Step Up

Sit-ups

1 Min Jog

B) Every 1:30 x 9 sets (Rotate) (Partner up and share two bars and box

1st-15 Touch N Go Deadlifts

2nd-10 Single Leg Front Rack Step Up’s to 20″ (Right)

3rd-10 Single Leg Front Rack Step Up’s to 20″ (Left)

“Fitness”

12 Min EMOM

1st-30 Sec Dumbell Lunges

2nd-30 Sec Double Unders

3rd-30 Sec Row

C) “The Crow’s Nest”

8 Rounds

20 Sec ME Hang Power Snatch 75/55 (Fitness Alt Hang DB PS)

10 Sec Rest

20 Sec Wallball’s 20/14

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest

Post running Total

2810, 2018

We will be having a slight adjusted schedule for this Wed, which is Halloween.  There will be no 6pm or 7pm, the rest of the schedule is our normal schedule.  So 5:15am, 9:30am, and 5pm will run normally.  This weather keeps on keeping on, you have to love high 70’s going into November!  See you guys tomorrow for some ladder sprints!

A) 3 min row/assault

Every :20 sec for 3 min

Bear Crawl

Russian Kettle Swings

Goblet Squat

1 min Jog

B) Every 1:30 x 10 Sets

Power Clean+Hang Full Clean+Jerk

“Fitness”

12 Min EMOM

1st-10 Single Arm Dumbell Clean and Jerk (5/arm)

2nd-25 Sec Dumbell Reverse Lunge

3rd-35 Sec Assault

C) “Triggered”

5 Min Ladder

1,2,3,4,5,6,7,8,ect Front Squats 115/75(fitness goblet Squat)

2,4,6,8,10,12,14,16 Lateral Bar Burpee’s (hip does not need to open)

directly into

1 Min Double Unders

3 Min Rest

5 Min Ladder

1,2,3,4,5,6,7,8,ect Shoulder to Overhead 115/75 (fitness dumbells)

2,4,6,8,10,12,14,16 Lateral Bar Burpee’s (hip does not need to open)

directly into

1 Min Double Unders

Post Rep total and DU total from each round

 

2610, 2018

Big day in here today with a bunch of you guys getting through.  No matter if you finished a round or didn’t the efforts on that WOD were huge.  Great snatch work as well.  Shout out to newcomers Darby and Chris who were at the 9:30am and made some big improvements on the snatch.  Have fun with this one tomorrow!

A) 38 North Warm Stretch and Warm

B) 10 Min EMOM

2 Hang Power Clean

“Fitness”

1st-10 DB Power Clean

2nd-30 Sec Double Under

C) “The Shiner”

50 Air Squats

40 Sit-ups

30 Shoulder to Overhead 95/65 (Fitness use DB)

20 Pull-ups

800m Run

20 Pull-ups

30 Shoulder to Overhead 95/65

40 Sit-ups

50 Air Squats

2510, 2018

A B day shout out to Coach Trevor tonight!  This guy has been here since day one.  I still remember calling Trevor 7 years ago to ask if he would coach at 38 North.  Without hesitation Trevor said yes and 7 years later he is still a fixture at the 5:15am’s!  Trevor is very knowledgeable with technical lifts, he has a great eye and can break apart a lift on the fly for any athlete.  Trevor is no slouch himself at these lifts and has one of the best squats in the box.  I have know this young man since I was about 10 and it has been amazing to have him a part of what we do here in this community for such a long time.  Trevor is a huge part of the foundation of everything and everyone we have influenced over the years and I am very appreciative for it.  happy B Day Trevor!  The goal is to get though once don’t be bummed if you don’t you will get stronger trying do everything you can to finish.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Ring Rows

Russian Kettle Swings

Wallfacing Handstand Hold

1 Min Jog

B) Every 1:30 x 10 sets

Halting Snatch Deadlift+Snatch Pull (to hip strait arms) drop bar+Power Snatch

12 Min EMOM

1st-12 Dumbell Deadlift

2nd-30 Sec Fast Step ups to 20″

3rd-35 Sec Assaut

C) “The Chili Dog”

13 Mi AMRAP

60/48 Cal Row

50 Burpee’s to Stand

40 Alt Dumbell Power Snatch 50/35

30 Alt Walking Lunges

20 Wallball’s 20/14

10 Overhead Squat 115/75 (Scale to 12 Alt DB Single Arm Overhead Lunge)