WOD 9.12.18

Your CrossFit Marin workout of the day is:

A. Every minute for 8 minutes:

1 Squat Clean
1 Hang Squat Clean
1 Split Jerk

B. 3 rounds for time:

20 Dumbbell Push Jerk 50/35LB
50 Double Under
20 Dumbbell Box Step Up 50/35LB, 24/20″
50 Double Under

WOD 9.11.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
100FT Farmer’s Carry”

B. 5 rounds for time:

15 Kettlebell Swing 2/1.5P
15 Burpee

WOD 9.10.18

Your CrossFit Marin workout of the day is:

A. Superset

Pause Front Squat, 5 sec. hold @ bottom
2-2-2-2-2

L-Pull Up
3-3-3-3-3″
“B. As many reps as possible in 10 minutes:

1 Rope Climb
5 Overhead Squat 35/25KG
2 Rope Climb
10 Overhead Squat
3 Rope Climb
15 Overhead Squat

Continue adding 1 Rope Climb and 5 Overhead Squats each round.

WOD 9.9.18

Your CrossFit Marin workout of the day is:

A. Superset

Push Press
3-3-3-3-3

GHD Sit Up
10-10-10-10-10

B. For time:

Row for Calories
Push Up

Men perform 50-40-30-20-10
Women perform 35-28-21-14-7

WOD 9.8.18

Your CrossFit Marin workout of the day is:

A. Every minute for 8 minutes:

3 Hang Power Snatch @ 75%

B. For time:

42 Deadlift 70/47KG
21 Pull Up
30 Deadlift
15 Pull Up
18 Deadlift
9 Pull Up

WOD 9.7.18

Your CrossFit Marin workout of the day is:

A. Superset

Back Squat
3-3-3-3-3

Dumbbell Shoulder Press
3-3-3-3-3

B. 2 rounds for time:

400M Run
21 Thruster 52/36KG

courtesy of comptrain.com

WOD 9.6.18

Your CrossFit Marin workout of the day is:

A. 6 rounds, each for time:

Every 90 seconds, perform:

Shuttle Run 10-20-30M
B. “TK”

As many rounds as possible in 20 minutes:

8 Strict Pull Up
8 Box Jump 36/30″
12 Kettlebell Swing 2/1.5P

WOD 9.5.18

Your CrossFit Marin workout of the day is:

A. 4 rounds for quality:

30 Seconds Ring Support
3 Skin The Cat
90 Seconds Wall Sit

B. As many rounds as possible in 10 minutes:

15 Toes to Bar
3 Wall Walk Up
10 Double Kettlebell Front Rack Lunge 1.5/1P

CrossFit Marin is now available on voice-enabled devices!

Hi CrossFit Clients,

Did you know you can now get the WOD of the day and more from any voice-enabled device?

The company “Peck Inc.” (courtesy of fellow athletes Narendra Rocherolle and Dan Tyreus) provides hosting for voice applications that work on Google Assistant and Amazon Alexa. Peck is making CrossFit Marin available by voice so that athletes can find out the WOD and other important gym info!

To get started:

Say to your device, “Alexa (or “Google”), enable CrossFit Marin.” You only have to do this once, the first time you use the application.

Then, at any time, you can say:
Alexa, ask CrossFit Marin what’s new.
Alexa, ask CrossFit Marin about today’s workout.

On Google, it’s the same idea:
Ok Google, ask CrossFit Marin what’s new.
Ok Google, ask CrossFit Marin about today’s workout.

Once you are talking to the device, more questions can be asked. For example:
What is the class schedule on Tuesday?
What are the upcoming events?
When does Bo coach?

If you don’t have an Alexa or Google Assistant device, you can also access the application directly on your Android phone (the app is built in). Simply say “Ok Google, ask CrossFit Marin what’s new”. On the iPhone, you need to download the Google Assistant app first.

WOD 9.4.18

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Double Squat Clean and Jerk

B. With a 16 minute clock:

Run 1 Mile

– Then –

As many rounds as possible:

15 Deadlift 70/47KG
12 Hang Power Clean 70/47KG
9 Push Jerk 70/47KG