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2905, 2020

Sat, March 30th

By |May 29th, 2020|Categories: Random|Tags: |0 Comments

Quick one from the road, enjoy!

A) 6 Min Warm Up

B) “Canary in a Coal Mine”

2 Rounds

3 Min AMRAP

12 Alt Dumbell Snatch

6 Burpee Box Jumps

2 Min Rest

3 Min to Runn 400

then AMRAP Reverse Dumbell Lunge

2 Min Rest

3 min AMRAP

30 Double Unders

15 Sit Ups

2 Min Rest

2805, 2020

Fri, May 29th

By |May 28th, 2020|Categories: Random|Tags: |0 Comments

Cooling down just in time to heat it up. Those Devils Press’s are going to put you in another dimension.

A) 6 Min Warm Up

B) “The Choco-Taco”

4 Rounds

1 Min Air Squat

1 Min 80m Sprint (40 each way) directly into Hollow Rocks

1 Min Medball Cleans

1 Min Devils Press

1 Min Rest

2705, 2020

Thurs, May 28th

By |May 27th, 2020|Categories: Random|Tags: |0 Comments

Much needed cool down coming, and rain Sat. Have fun with this one.

A) 6 Min Warm Up

B) 10 Min EMOM

1st-8-10 Half Kneeling Single Arm DB Press (right)

2nd–8-10 Half Kneeling Single Arm DB Press (Left)

C) “The Ravioli”

7 Min AMRAP

5 Single Arm DB Clean and Jerk Per Arm (10 Total 5 in a row per arm)

10 Box Jumps

15 Walking Lunge no load

30 Double Under’s

3 Min Rest

3 Min run 400m then Handstand Hold with Remaining time

2 Min Rest

7 Min AMRAP

5 Single Arm DB Clean and Jerk Per Arm (10 Total 5 in a row per arm)

10 Box Jumps

15 Walking Lunge no load

30 Double Under’s

2605, 2020

Wed, May 27th

By |May 26th, 2020|Categories: Random|Tags: |0 Comments

Don’t know what it means for gyms just yet but it sounds like Phase 3 will hit earlier than expected. I will be brainstorming strategies to keep all athletes spaced and safe. In all honesty, by nature, crossfit is a perfect structure for spacing. I will keep everyone up to speed as we roll out plans. Looking forward to getting everyone back to this community and bringing some normalcy back to all of our lives.

A) 6 Min Warm Up

B) 9 Min EMOM

1st 20 sec Hollow Rock

2nd- 30 Sec Bicycle Kicks

3rd-40 sec Plank

C) “Run N’ Shoot”

2 Rounds

4 Min to Run 400 then

Max Effort Kettlebell Swings

2 Min rest

4 Min to Run 400 then

Max effort Burpee’s to Stand

2 Min Rest

2505, 2020

Tuesday, May 26th

By |May 25th, 2020|Categories: Random|Tags: |0 Comments

I hope you all had a good battle today, not the best day to hit murph weather wise, bet definitely conditions that help you reflect on a struggle which is exactly what Murph is meant to do.

A) 6 Min Warm Uop

B) 12 Min EMOM

1st-15-20 sec Handstand Walk

2nd-15-20 sec Pistol Work

C) “The Aftermath”

8 Rounds

20 Sec Alt Hang Dumbell Snatch

10 Sec Rest

20 Sec Sit-ups

10 Sec Rest

20 Sec Reverse Alt DB Lunge

10 Sec Rest

20 Sec Kettlebell Thrusters

10 Sec Rest

2405, 2020

Mon, May 25th

By |May 24th, 2020|Categories: Random|Tags: |0 Comments

 I hope that all of you get at least a moment to really think about why we have this extra time to spend with our loved ones this weekend, although we have had a lot of extra time lately.  We have been given freedoms that were earned by men and women who were taken from this earth far too early. These freedoms this memorial day hold more weight than normal as we have all experienced a shift in our normal day to day freedoms. The least that any of us can do on days like tomorrow is take a moment to reflect on the lives that were lost and say thank you.  Thank you to every man and woman who have served, continue to serve, or lost their lives serving this great country of ours. We will help honor these lives by programming Murph tomorrow.

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

If you have never done Murph before I would strongly suggest scaling this WOD.  You can also parition this WOD.  You can scale and change the WOD(half mile runs, breaking WOD into sets of 5/10/15, cutting reps into 50/100/150, ect) in any way you would like to get the reps done.  We have had great success staying healthy with Murph but every year you hear of athletes at other box’s that have been stung by Rhabdo from over doing it in Murph so please stay in your lane on this WOD.  I don’t want to deter anyone from this workout because it is one of my favorites.

“Murph”

1 Mile Run

100 Pull-ups or Dumbell Rows

200 Push-ups

300 Air Squats

1 Mile Run

Here are some way’s to scale the WOD

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2205, 2020

Sat, May 23rd

By |May 22nd, 2020|Categories: Random|Tags: |0 Comments

Warming up the next couple days. Enjoy the 3 day weekend and I hope you get a chance to think about all who sacrificed protecting this Country. This one is sneaky, its a grind.

A) 6 Mion Warm Up

B) “The Pink Panther”

50 Double Under’s

35 Burpee’s to 6′

25 Alt Dumbell Snatch

15 DB Front Squats

30 Burpee’s (Normal Standard)

15 Dumbell Front Squats

25 Alt DB Snatch

35 Burpee’s to Stand

50 Double Unders

2105, 2020

Friday, May 22nd

By |May 21st, 2020|Categories: Random|Tags: |0 Comments

Don’t forget about Kat’s yoga class each Thursday at 6pm! Push the runs in this one and it will get nasty!

A) 6 Min Warm Up

B) “The Terrible Two’s”

3 Rounds

2 Min to Run 200m then will remaining time

AMRAP Dumbell Power Cleans

2 Min Rest

2 Min to Run 200m then will remaining time

AMRAP Wallballs or Kettlebell Thruster

2 Min Rest

2 Min to Run 200m then will remaining time

AMRAP Pistols

2 MIN REST

2005, 2020

Thurs, May 21st

By |May 20th, 2020|Categories: Random|Tags: |0 Comments

Keep it rolling…

A) 6 Min Warm Up

B) 10 Min EMOM

1st-5 Standing Single Arm Tempo DB Press (4 Sec) Right

2nd-5 Standing Single Arm Tempo DB Press (4 Sec) Left

C) “Lucky #7”

7 Min AMRAP

24 Double Under’s

12 Reverse Dumbell Lunge

6 Single Arm KB Snatch (6 each arm)

4 Min Rest

7 Min AMRAP

24 Double Under’s

12 Sit-ups

6 Handstand Push ups or seated DB Press

1905, 2020

Wed, May 20th

By |May 19th, 2020|Categories: Random|Tags: |0 Comments

Throwing a little Murph Prep at you tomorrow for a taste. Have fun.

A) 6 Min Warm Up

B) 10 Min EMOM

4 Alt Pistols (weighted) increase weight as needed until it is challenging

C) “The Appetizer”

9 Min to Run 800 then

AMRAP

15 Air Squats

10 Push Ups

5 Pull-ups or Bent over DB Row

3 Min Rest

9 Min to Run 800 then

AMRAP

15 Air Squats

10 Push Ups

5 Pull-ups or Bent over DB Row