402, 2019

Tues, Feb 5th

By |February 4th, 2019|Categories: Random|Tags: |0 Comments

Sophie H hitting a 3 rep at 115# and the old man Jayson C hitting 3 at 165 then missing the 3rd on 175, pretty close Fun one to watch today.

A) 3 Min Row/Assault then every :20 sec for 3 min shuttle run(rig to rig)/inch worms/kettle Swings then 1 min jog

B) 12 Min EMOM

1st-2 Strict Press (Fitness 7 DB Strict Press)

2nd-15 sec all out row

C) “The Regret”


20 Double Unders

10 Pull-ups

5 Overhead Squats 115/75 (Fitness DB Front Squats)

2 Min Rest

2 Min Max Effort Burpee Box Jumps 24/20

2 Min Rest


20 Double Unders

10 Pull-ups

5 Overhead Squats 115/75

Post AMRAP scores separate and #of Burpee box Jumps separate

302, 2019

Mon, Feb 4th

By |February 3rd, 2019|Categories: Random|Tags: |0 Comments

Two B Day shout out’s tonight. First Michael G. Mike has been with us on and off for years. Mike is a great guy and fast learner and when he commits the guy makes gains quickly. It has been great having you back in the community Mike Happy B Day! Next is Neal G! As busy as this guy is running Three Twins he still takes time to compete and take part in countless physical challenges. Do not ever bet this guy which is did when he ran a 50 miles race at Burning man. I lost two bets two years in a row. Neal is a great guy and great athlete it is always great to see him walking over.

A) 3 Min Row/Assault Every :20 sec for 3 min Goblet Squats/Bear Crawl/Tempo Push Up

B) 6 Min EMOM

1st-30 sec Toes Through Rings

2nd-30 Sec Sit-ups

3rd-30 Sec Plank

C) “The Goat”

11 Min AMRAP

12 Wallball’s 20/14

9 Burpee’s to 6″

6 Alt Front Rack Barbell Lunge 115/75

Then directly into

6 Min to Establish a

3 Rep Hang Snatch (it can be power or full or a combo between both)


go directly into 6 Min AMRAP

8 Alt Dumbell Snatch

8/6 cal Row

8 Air Squats

102, 2019

Sat, Feb 2nd

By |February 1st, 2019|Categories: Random|Tags: |0 Comments

James B making that clean complex look easy at 205. Good energy al day, and great to see the Friday eve WOD with strong numbers this last month. See you tomorrow.

A) 38 North Stretch and Warm

B) 10 Min EMOM

1st-2 Push Press (Fitness 10 DB PP)

2nd-13 Sec Assault Sprint

C) “The Hookah”

2 Rounds


16 Alt Dumbell Snatch 50/35

8 Box Jumps 24/20

4 Front Squats 135/95

2 Min Rest


16 Air Squats

8 Toes 2 bar

4 Shoulder to Overhead 135/95

2 Min Rest

3101, 2019

Fri, Feb 1st

By |January 31st, 2019|Categories: Random|Tags: |0 Comments

Big shout out to Chad P putting up a 5+1 first round in tonights WOD! Also another shout out to Morgan DJ who is officially a full time Rancho Adobe Firefighter this week! Finishing out the week with a bang tomorrow, have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min Russian Kettle swings/Air Squats/Mountain climbers then 1 min jog

B) 10 Min EMOM

Power Clean+Hang Full Clean


10 Min EMOM

1st-12 single arm Hang DB Clean and Overhead (6/arm)

2nd-35 Sec Assault

C) “The Loaded Potato”

3 Rounds Running CLock

1 Min Kettlebell Swings 53/35

1 Min Burpee’s

1 Min Row for Cal

1 Min Overhead Walking Lunge 45/25

1 Min Power Clean 135/95

1 Min Rest

Partner up with 2-3 athletes then create a POD with a bar/rower/kettle/and plate and stagger in so everyone is following the same progression.

3001, 2019

Thurs, Jan 31st

By |January 30th, 2019|Categories: Random|Tags: |0 Comments

A b day shout out to one of our founding members Troy M! 7+ years later and this guy is still coming through those doors each week. It tough not to like this guy. Friendly, outgoing, and ALWAYS down for a good time. Troy has worked his ass off over the years. After a huge weight loss in his first year troy has continued to keep it off. Ill put this guys leg strength next to anyone’s and I will definitely give this guy the last man standing award at any social event we have ever had. Troy is a great guy and a great athlete to have in your community. Happy B day buddy!

A) 3 Min Row/Assault then every :20 sec for 3 min burpee’s/Ring Rows/Hollow swings then 1 min Jog

B) Every 1:30 x 10 Sets

1st-30 sec Tempo Bench Press (4 sec)

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

C) “The Flamingo”

7 Min to Complete

400m Run directly into an AMRAP of the following

15 Sit-ups

10 Thrusters 75/55

5 Chest 2 bar Pull-ups (scale to kip or ring row)

3 Min Rest

7 Min to Complete

400m Run directly into an AMRAP of the following

15 Sit-ups

10 Thrusters 75/55

5 Chest 2 bar Pull-ups (scale to kip or ring row)

Post both Rounds

2901, 2019

Wed, Jan 30th

By |January 29th, 2019|Categories: Random|Tags: |0 Comments

Solid turnout throughout the day with some stong numbers up there. I forgot to give a couple shout outs to two huge PR’s from Monday. Bryan L with a 20# snatch PR at 185# and Jen B with a 20# PR Snatch at 115#!

A) 3 Min Row/Assault then every :20 sec for 3 min Bear Crawl/Ring Row/Tempo Push-ups

B) 12 Min EMOM

1st-5 Half Kneeling Kettlebell Press (Right)

2nd-5 Half Kneeling Kettlebell Press (left)

3rd-30 Sec Bent over Dumbell Rows

C) “The Popped Collar”

14 Min AMRAP

60/42 Cal Assault

50 Wallballs 20/14

40 Kettlebell Swings 53/35

30 Box Jumps 30/24

20 Medball Cleans 20/14

10 Handstand Push-ups

2801, 2019

Tues, Jan 29th

By |January 28th, 2019|Categories: Random|Tags: |0 Comments

Those front squats got nasty. Great work throughout the day!

A) 3 Min Row/Assault then every :20 sec for 3 min Lateral box step up/Hollow Swings/Sit-ups

B) 10 Min EMOM

Halting Clean Deadlift+Clean Pull+Clean Hi Pull


10 Min EMOM

1st-25 Sec medball Cleans

2nd-25 sec Assault for cal

C) “Under a ladder”

5 Min Ladder

1,2,3,4,5,6,7ect Power Clean 165/113 (fitness Dumbells)

2,4,6,8,10,12,14 ect Dumbell Shoulder to Overhead 50/35

2 Min Rest

5 Min Ladder

1,2,3,4,5,6,7,8,9 ect



2 Min Rest

5 Min Ladder

1,2,3,4,5,6,ect Power Clean 135/95

2,4,6,8,10,12 ect Jumping Air Squats

2701, 2019

Mon, Jan 28th

By |January 27th, 2019|Categories: Random|Tags: |0 Comments

Big props going out to Coach Royce and Bill A who competed in the NorCal Masters, a two day event in San Rafael over the weekend. Coach Royce taking 8th in a competitive field of 29 in the 45-49 division and Bill A taking 15th in the 55-59 division. Great job boys! Also a shout out to Coach Danny A taking 6th in the 40-44 division. Starting out the week with a chance to go heavy on a snatch!

A) 3 Min Row/Assault then every :20 sec for 3 min Goblet Squat, Russian Kettle Swings/Wallfacing Hand Stand Hold then 1min jog

B) Every 1:30 x 10 sets

1 Snatch (Full or Power)+20 Double Unders


12 Min EMOM

1st-20 sec Alt DB Snatch

2nd-30 sec Double Unders

3rd-40 Sec Row

C) “The Burn”

13 Min AMRAP

8 Alt Dumbell Snatch+Lunge 50/35(1st rep snatch w/ right hand when DB is overhead lunge with Left leg. Second Rep snatch DB with left hand when overhead lunge with right leg keep progressing until 8 reps are complete

9 Burpee to 6″

10 Toes 2 bar

@0:00, 4:00, 8:00, & 12:00 complete 12 Front Squats 135/95 (Fitness use goblet)

2501, 2019

Sat, Jan 26th

By |January 25th, 2019|Categories: Random|Tags: |0 Comments

We have two athletes competing in the NorCal masters tomorrow at the Civic Center in Marin. Coach Royce and Bill A are both throwing down tomorrow and Sunday. Heats start around 8:30am. It is the perfect opportunity to go support our guys and see a well run comp 20 Min from home! Go check them out! Best of luck gentleman! Coach Billy making a guest coaching appearance on a Sat, come in and compliment him on his Stache.

A) 38 North Stretch & Warm

B) 9 min EMOM

1st-15-20 sec L Hold

2nd-30 Sec Sit-ups

3rd-45 sec Plank

C) “Hot Sauce”

2 Rounds (all 3 WODS are 1 round)

3 Min to complete

500/425M Row

AMRAP Handstand Push-up’s (scale to DB Press)

2 Min Rest


10 Kettlebell Swings

10 Burpee’s to 6″

2 Min Rest

3 Min to Complete

25/18 Cal Assault

AMRAP Front Squats 95/65

2 Min Rest

2401, 2019

Friday, Jan 25th

By |January 24th, 2019|Categories: Random|Tags: |0 Comments

Big shout out to all the coaches helping my family out over this last week with coverage, it is very much appreciated. Got a fun one to finish out the week!

A) 3 Min Row/Assault then every :20 sec for 3 min wallfacing handstand hold/bear crawl/light Kettle Swings

B) 12 Min EMOM

1st-3 Push Jerk (Fitness 10 DB S2O)(post heaviest 3)

2nd-15 Sec all out row (for distance) not shortest distance of EMOM on board

C) “The Dagger”

10 Min EMOM

6 Burpee Box Jump 24/20

12 Alt Dumbell Power Snatch 50/35

24 Double Unders

directly into

800m Run for time