Workout of the Day

608, 2017

What a finish to the games on the Women’s side, lord that got me fired up.  Get under that bar and receive it low tomorrow!  Use a Full Clean weight you can move consistently in the first AMRAP!

A) 2 Min Assault/row


20 Sec one arm kettelbell front squat

20 Sec lateral box step up

20 sec ring row

1 Min Jog

B) Every 1:30 x 10 sets

Halt Clean Dead+Clean Pull(to hip no arm bend/drop rep)+Full Clean

C) “Red Rover….Red Rover”


6 Full Clean 155/103

6 Burpee Box Jumps 24/20

3 Min Rest


10 Front Squats 135/95

10 Burpee’s to 6′ target (touch with both hands)

408, 2017

11:30am we will start watching the Games tomorrow.  Thank you to Troy who came down to help set up the projector, it has a great picture!  I am looking forward to hanging you you guys tomorrow!

“The Escalator”

22 Min Cap

Teams of 2

200m Run

10 Wallwalks (split)

200 Meter Run

20 Plank Burpee’s

200 Meter Run

40 Power Snatch 135/85 (one for one face off)

200 Meter Run

60 Front Squats 135/85 (split how ever)

200 m Run

120 Double Unders (how ever you want to break down but opposite partner must be hanging from bar for DU reps to count)

200m Run

308, 2017

Come on down at 11:30(gives me 30 min to get the keg) to watch the games and hang for a bit.  Beers, cornhhole, spike ball, you name it.  Kids, family and friends welcome.  Beer provided if you would like to drink something else or bring something to snack on please do.  You guys should be walking dead after each 6 min.  Push the intensity on Row and Assault don’t have an easy pace.  See you guys tomorrow

A) Coaches Choice Warm

B) Every 2:30 x 6 sets

3 Tempo Romanian Deadlift with 4 sec to mid shin (don’t go to ground)

Forward to 10:45 for great example of RDL

C) “Route 66”

6 Min Running clock rotate movements every Min (3 min for each)

Assault Bike for Cal

Kettle Swings 53/35

*****Rest 4 Min*****

6 Min Running clock rotate movements every Min (3 min for each)

Row for cal

Burpee’s to Stand

Post two separate Running Totals,  Quick Transitions

208, 2017

Happy B Day to Matt F!  Matty has been with us for over 2 years now and has become an irreplaceable part of our community.  Matt came in with a trainers background and was no stranger to fitness when he walked through our doors. but the work he has put in over the last two years is impossible to ignore.  When I met Matt he struggled with a 45 pound bar when overhead squatting, now he reps 95 in high volume.  HSPU have also been a challenging movement for Matt, just Tuesday he hit an 11′ deficit HSPU for 3 reps!  Matt has truly blossomed as an athlete but that is just a small part of who Matt is to this community.  Matt’s support and enthusiasm for every one of our 38 north athletes far outweighs any physical accomplishments.  Matt is always there to offer support or words of advice to any who seek it.  That consistent energy is priceless.  Stoked to see what this year brings you Matt.  Remember we have the games viewing get together Sat.  We will be setting up after open box around 11.  I will have some beers, if you could bring down some food to share it would be great.  Get down to hang for 20 min or 3 hours.  Kids and family are welcome to join.

A) 2 Min Assault/row

3 min AMRAP

20 Sec barbell good morning

20 sec inch worm

20 sec burpee’s

1 Min jog

B) 12 Min to work Split Jerk Technique (no failed reps)

C) “Nancy”

5 Rounds

400m Run

15 Overhead Squats 95/65


108, 2017

Shout out to Jen s stringing 3 Rx HSPU together for the first time today!  Also Nick GP Pr’ing his full clean at Sunday open box by 20#!  260 FC for Pomo.  Ty to stay unbroken with snatch and wallball.

A) Coaches Choice

B) Rotate Every 1:30 x x 8 sets (4 each movement)

3 Weighted Strict Pull (scale to weighted ring row)

3 Weighted Ring Dip’s

C) “The Inferno”

20 Min EMOM

30 sec Work time per min

Dumbell Power Snatch 50/35 (alt arms) do not drop DB from overhead

Assault for Cal

Wallballs 20/14

Row for Cal

Post running total

3107, 2017

All lot of good work going on today.  Great snatch work, and people held on to those thrusters tight for 20 sec.  I want you to have a minimum of 1 min on the bar for cleans in the WOD so if you need to cut Box Jump and T2B reps cut to 15/10 and note on board.  See you guys tomorrow.

A) Coaches Choice Warm Up

B) 10 min to establish a 3 rep Max Deficit Handstand Push Up or HSPU Technique

C) “Jacked”

4 Rounds

3 Min to complete

21 Box Jump up and Over 24/20

15 Toes 2 Bar

AMRAP Power Clean 165/113

2 Min Rest