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1701, 2020

Sat, Jan 18th

By |January 17th, 2020|Categories: Random|Tags: |0 Comments

Long one tomorrow to balance out that body. Come get one more in!

A) 38 North Warm and Streth

B) “The Great Escape”

4 Rounds

1 Min Wallball’s 20/14

1 Min Row for Cal

1 Min Power Clean 135/95

1 Min Assault for Cal

1 Min Toes 2 bar

1 Min Rest

1601, 2020

Friday, Jan 17th

By |January 16th, 2020|Categories: Random|Tags: |0 Comments

Finish up the work week with a couple fun ladders. Saw some 5+ scores up there today! Have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min 20 sec ball slams(in room with boxes/Tempo Air Squats/Low walklball(8 feet) 1 min jog

B) Every 2 min x 6 sets

3 Tempo Back Squats (3 sec to bottom & 2 sec Pause)

Fitness

10 Min EMOM

1st-10 Bulgarian Split Squats 95/leg)

2nd-30 sec row

C) “The Revolver”

6 Min Ladder

1,2,3,4,5,6,ect Shoulder to Overhead 115/75

2,4,6,8,10,12,ect Pull-ups

2 Min Rest

1 Min AMRAP Jumping Barbell Back Squats 45/33 (strip your S2O bar)

2 Min Rest

6 Min Ladder

2,4,6,8,10,12,ect

Kettlebell Swings 53/35

Burpee’s to 6″

1501, 2020

Thurs, Jan 16th

By |January 15th, 2020|Categories: Random|Tags: |0 Comments

Saw some great 50/35 cal assault times on board. This is the month of newer movements and this continues tomorrow. Keep that dumbell centered on squat and press. Full range of motion on those thrusts.

A) 3 Min Row/Assault then every :20 sec for 3 min Inch Worms/Lateral box step up/barbell good morning then 1min Jog

B) 12 Min EMOM

1st-20 sec Single Leg Hip Thrusts (no load-back on bench) Right

2nd-20 sec Single Leg Hip Thrusts (no load-back on bench) Left

3rd-25 Sec Alt Dumbell Step Ups to 20″ 50/35

C) “The Snow Globe”

13 Min AMRAP

8 Power Cleans 135/95

15 Sit-ups

8 Single Arm Hang Squat Clean Thruster (4 on right then 4 on left)

15 Alt Walking Lunge (No load)

@ 0:00/4/8 complete Run Street to River (Run Hard this isn’t recovery)

1401, 2020

Wed, Jan 15th

By |January 14th, 2020|Categories: Random|Tags: |0 Comments

Hit those shoulder hard. Got some fun skill work to start with an added little challenge if you are up for it. Hit those rows/assaults hard, 90% capacity. See you tomorrow

A) 3 Min Row/Assault then every :20 sec for 3 min Light Kettle Swings/Wallfacing HS Hold/Supinated bar hang 1 min jog

B) 10 Min EMOM

1st-2 Rope Climbs (if you are feeling it after your first decent do not touch ground on bottom. Stop climb 5 inches above ground then go back up for 2nd climb. If you you are new to climbs but have them, complete 1 climb

2nd-20-25 Sec Handstand walk work (scale to 25 sec Hand Stand Hold with engaged tight shoulders, over extend)

C) “Snake in the Grass

Assault 50/35 Cal (4:15 Min Cap)

Directly into

5 Min AMRAP

12 Wallball’s

3 Ring Muscle Ups (3 Bar Muscle ups or 5 Pull-ups+3 Ring Dips)

Rest until 12:00 Min mark then start

1000/850 Row

directly into

5 Min AMRAP

25 Double Unders

15 Air Squats

5 Clapping Push Ups (games PU)

Score Assault time/AMRAP score Row Time/AMRAP

**If more then 9 athletes start on opposite Machines/WOD’s

1301, 2020

Tues, Jan 14th

By |January 13th, 2020|Categories: Random|Tags: |0 Comments

We will definitely run that one back again down the road. Great efforts all day. Those toes 2 bar got nasty;. Also, cleans looked good. Got some fun ones with a bunch of skill work mixed in tomorrow. Make those HSPU legit, full extension!

A) 3 Min Row/Assault then every :20 sec for 3 min Overhead walking lung/Ring Rows/Air Squats then 1 min jog

B) 12 Min EMOM

1st-2 Turkish Get Ups (one each arm) don’t rush if 1 TGU takes you more then 30 sec stick with one

2nd-5 Tempo Bent Over Barbell Row (4 Sec) (Fitness use DB)

C) “The Power Surge”

7 Min AMRAP

12 Power Snatch 75/55

9 Box Jump up and Over 24/20

6 Handstand Push Up (Scale to seated strict press or Box HSPU)

2 Min Rest

1 Min AMRAP Pistols

2 Min Rest

7 Min AMRAP

12 Alt Dumbell Snatch 50/35

9 Reverse Barbell Lunge 75/55

6 Handstand Push Ups

1201, 2020

Mon, Jan 13th

By |January 12th, 2020|Categories: Random|Tags: |0 Comments

Starting the week with some race to the last movement WOD’s. Pace the burpee’s in speed and break up the Thrusters before you have to! Have fun! Plenty of rest on this complex so push to a challenging weight.

A) 3 min row/assault then every :20 sec for 3 min Russian Kettle Swings/Barbell Front Squats/Hollow Swings then 1 min jog

B) Every 2:30 x 5 sets

3 Touch N Go Power Clean+2 Hang Clean+1 Full Clean(off ground) All unbroken

12 Min Fitness EMOM

1st-25 Sec Dumbell Clean

2nd-25 Sec Medball Clean

3rd- 25 sec Row

C) “The Smoked Brisket”

3 Rounds

5 Min to complete

20 Burpee’s (Normal)

20 Thrusters 75/55

AMRAP Toes 2 Bar (capped at 30 reps if you hit 30 you have extra reps)

2 Min Rest

1001, 2020

Sat, Jan 11th

By |January 10th, 2020|Categories: Random|Tags: |0 Comments

Fun to match the repeated energy in that one today. Everyone got down on that WOD regardless of weight or reps. Coach Janelle never broke a min at Rx, pretty legit. See you tomorrow.

A) 38 North Warm & Stretch

B) “The Dream Catcher”

2 Rounds

3 Min AMRAP

8 Alt Dumbell Lunge 50/35

8 Dumbell Deadlift 50/35

12 Push-Ups

2 Min Rest

3 Min AMRAP

9 Shoulder to Overhead 95/65

4 Bar Muscle Ups or 8 Pull Ups

2 Min Rest

3 Min AMRAP

15 Wallball’s (do your best at going unbroken don’t split)

15 Sit-ups

2 Min Rest

901, 2020

Friday, Jan 10th

By |January 9th, 2020|Categories: Random|Tags: |0 Comments

Heading into the weekend with some rest and repeat sprints. Don’t pace these repeats, go hard every round. Pick a weight that is challenging but you can go unbroken with every round. You should’t go over max 1:10 a round so if you are shave row cal or burpee. Shoot for a min a round.

A) 3 Min Row/Assault then every :20 sec for 3 min Inch Worms/Hollow Swings/Lunges then 1 min jog

B) 12 Min EMOM

1st-Halt Clean Deadlift(pause)+Clean Pull(Drop)+Power Clean+Jerk (Fitness 6 Hang DB Clean and Jerk each arm

2nd-14 Sec hard Assault

C) “Dante’s Inferno”

Every 2 min x 10 Sets

9/8 Cal Row

6 Lateral Barbell Burpee’s

3 Hang Clean 185/135

801, 2020

Thurs, Jan 9th

By |January 8th, 2020|Categories: Random|Tags: |0 Comments

That thing was a beast. I saw Coach Billy get through the 8/16 round and back to the row, great effort. 38 North Yoga with Kat is back tomorrow night at 7pm, get in there!

A) 3 Min Row/Assault then every :20 sec for 3 min Lunge with twist/Lateral box step up/Light DB PRess then 1 min Jog

B) 3 Rounds of this 4 min EMOM

1st-25 Sec Strait single Leg deadlight (Right) go light be perfect

2nd-25 Sec Kettlebell Waiters Carry (Right)

3rd-25 Sec Strait single Leg deadlight (Left) go light be perfect

4th-25 Sec Kettlebell Waiters Carry (Left)

C) “The Jackson 5”

5 Min AMRAP

6 Front Squats 135/95

12 Sit-ups

24 Double Unders

2 Min Rest

6 Shoulder to Overhead 115/75

9 Pull Ups

12 Alt Walking Lunge (no load)

2 Min

6 Thrusters 95/65

12 Sit-ups

24 Double Under’s

701, 2020

Wed, Jan 8th

By |January 7th, 2020|Categories: Random|Tags: |0 Comments

Great to see so many get though that one today, some by the skin if their teeth. I tested this one out last week, you have to put your head down and grind though. Be aware and present on the step up and down’s. Have fun these WOD’s are great ones to get lost in, sometimes just what we need in the middle of a busy week.

A) 3 min row/assault then every :20 sec for 3 min Wallfacing Handstand hold/ring row/supinated bar hang then 1 min jog

B) 10 Min EMOM

1st-3-5 Deficit Handstand Push up/kip HSPU/seated strict press/

2nd- 1-2 Rope Climbs or if you are feeling good 1 legless rope climb+ 1 regular rope climb

C) “Say Goodbye”

20 Min Ladder

Start every round with 250/215m Row or 14/10 Cal Assault (rotate each round)

1,2,3,4,5,6,7,8, ect Devils Press 45/30

2,4,6,8,10,12,14,16, ect Dumbell Step Up and Over 45/30 (All are on 20″ Box)