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So far crossfit38 has created 2308 blog entries.
2306, 2019

Mon, June 24th

By |June 23rd, 2019|Categories: Random|Tags: |0 Comments

I hope you all got out and enjoyed some of the weather this weekend. I went to the fair Sat and it was cooking. That food court/road is something special. This is one people liked 6 months ago. It is fast and unbroken the entire time! See you tomorrow

A) 3 Min Row/Assault then every :20 sec for 3 min Barbell Good Morning/Tempo Goblet Squat/Hollow Swings then 1 min Jog

B) Every 1:30 x 10 Sets

Hi Hang Full Clean+Med Hang Full Clean+Full Clean (Unbroken)

Fitness

12 Min

1st-10 Bulgarian Split Squat 5/leg

2nd-25 Sec Sit Ups

3rd-30 Sec Row

C) “The Deep Fried Snickers”

4 Rounds

3 Min AMRAP

9 Air Squats

6 Dumbell Power Clean 50/35

3 Shoulder to Overhead 135/95 (Fitness Dumbell S2O)

2106, 2019

Sat, June 22nd

By |June 21st, 2019|Categories: Random|Tags: |0 Comments

Some classes today but good WOD’s. Jerks looked strong all day. Got a long Partner WOD for you tomorrow, have fun. Partner 2 comes in and picks up where P1 left off.

A) 38 North Warm and Stretch

B) “The Marathon”

Teams of 2

8 Min AMRAP

P1-Run 400m

P2-

15 Wallball’s 209/14

12 Toes 2 Bar

9 Burpee’s to 6″

2 Min Rest

8 Min AMRAP

P1-Row 500/425 or Assault 22/15 Cal

P2-

24 Double Unders

16 Walking Lunge (No Weight)

8 Hang Power Clean 115/75

2 Min Rest

P1-Run 400m

P2)

8 Min AMRAP

15 Wallball

12 Toes 2 bar

9 Burpee’s to 6″

2006, 2019

Fri, June 21st

By |June 20th, 2019|Categories: Random|Tags: |0 Comments

Big shout out Forrest G hitting that WOD today Rx and posting a 226, not bad young man! Big pushes on that run at the 9:30am. Both James A and Josiah coming at at around 1:28 on their last run. See you guys tomorrow!

A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/

B) Every 1:30 x 9 sets

Push Press+Push Press+Split Jerk

12 Min EMOM

1st-8 DB Push Press

2nd-10 DB Box Step Up

3rd-35 Sec Assault

C) “The Disaster”

13 Min AMRAP

12 Power Snatch 75/55

9 Jumping Air Squats (I know you still have nightmares from Tues)

6 Burpee Box Jump 24/20

3 Bar Muscle Ups

@ 0:00/4:00/8:00 complete 16 Reverse Barbell Front Rack Lunge 75/55

1906, 2019

Thurs, June 20th

By |June 19th, 2019|Categories: Random|Tags: |0 Comments

Th second round is always brutal on those 3/2 splits. Some big push in the AM to get 2+ rounds on those assault WOD’s. See you guys tomorrow.

A) 3 Min Row Assault then 1 min DU/1 Min Single Arm OHWL(30 each arm)/30 sec HS Hold 30 sec/Hollow Swings then 1min H=Jog

B) Every 3:00 x 6 sets

1st) 400m Run (rest in extra time)

2nd) 7 Back Squats Squats (rest in extra time)

C) “The Ninja Turtle”

8 Rounds

20 Sec Overhead Squats 95/65

10 Sec Rest

20 Sec Push-ups

10 Sec Rest

20 Sec Sit ups

10 Sec Rest

1806, 2019

Wed, June 19th

By |June 18th, 2019|Categories: Random|Tags: |0 Comments

Some some 5+ rounds up on the board and those jumping air squats got nasty. Big props to Natal M hitting 78 unbroken jumping AS at 5:15 this morning! See you bright and early in the morning!

A) 3 Min Row/Assault then every :20 sec supinated bar hang/Sit-ups/Light DB Snatch then 1 min jog

B) 9 Min EMOM

1st-5 Tempo Strict Pulls (4 sec) (or ring rows)

2nd-5 Tempo Dumbell Strict Press (4 sec)

3rd-5 High Box Jumps

C) “The Power Tie”

2 Rounds

3 Min AMRAP

500m Row then

AMRAP Lateral Burpee’s over rower

2 Min Rest

3 Min AMRAP

10 Hang Dumbell Single Arm Clean & Jerk (5/arm)

10 Pull-ups (RIng Rows)

2 Min Rest

3 Min AMRAP
8/6 Cal Assault Sprint

7 Overhead Walking Lunge 45/25

6 Medball Cleans 20/14

2 Min Rest

1706, 2019

Tues, June 18th

By |June 17th, 2019|Categories: Random|Tags: |0 Comments

Blogging from my phone so Fast one tonight! Great numbers on fight gone bad today plenty of 100+ rounds up there. See you guys in there tomorrow!

A) 3 min row/assault then every :20 sec for 3 min tempo push up/ring row/mountain climbers then 1 min jog

B) 12 min EMOM

1st-5 Bench Press

2nd- 25 sec Bent over Tempo DB Row

3rd-15 sec hard Assault

C) “Snake Eyes”

6 min AMRAP

24 Double Unders

12 toes 2 Bar

6 Power Clean 155/103

1 min rest

2 Min AMRAP Jumping Air Squats

1 min rest

6 Min Anrap

24 Double Unders

12 Sit up

6 Hang Power Cleans 135/93

1606, 2019

Mon, June 17th

By |June 16th, 2019|Categories: Random|Tags: |0 Comments

I hope all you 38 North dads had a great day today! We’ve got a good one tomorrow which we have not done in a while. Have fun guys!

A) 3 Min Row/Assault then every :20 sec for 3 min Tempo Air Squats/Walking Lunge/Hollow Swings then 1 min jog

B) Every 2 Min x 5 sets

2 Tempo Front Squats with 4 sec to bottom position (then 2 sec Pause in bottom position)

Fitness

8 Min EMOM

1st-25 Sec Tempo Goblet Squat

2nd-35 Sec Row

C) “Fight Gone Bad”

3 Rounds

Running Clock

1 Min Wallballs 20/14

1 Min Sumo Deadlift Hi-pull 75/55 (Fitness use KB)

1 Min Box Jumps 20′ for all (open hips) (Men use 20″ too)

1 Min Push Press 75/55 (Fitness DB)

1 Min Row for Cal

1 Min Rest

Post each round separate

1406, 2019

Sat, June 15th

By |June 14th, 2019|Categories: Random|Tags: |0 Comments

Some great numbers through the box all day for that chipper. Finishing it out with a couple fun WOD’s tomorrow.

A) 38 North Stretch and Warm

B) 10 Min EMOM

1st-20 Sec Handstand Push Ups(please don’t drop 25’s when you set up HSPU)

2nd-20 Sec Ring or Bar MU (max of 5 reps)

C) “To the Nines”

9 Min AMRAP

800m Run

50 DU’s

25 Burpee’s to 6″

AMRAP Clean and Jerk 135/95

Rest 5 Min

9 Min AMRAP

50/35 Cal Assault

50 DU’s

25 Toes 2 Bar

AMRAP Alt Dumbell Snatch 50/35

1306, 2019

Friday, June 14th

By |June 13th, 2019|Categories: Random|Tags: |0 Comments

Well that WOD escalated quickly. That 3rd round was a fun one to watch, so insane efforts. Shout out to Ali hitting the highest female weight at 85# and Coach Rene hitting 115 on the thruster and having his lowest total of burpees at 16! See you guys tomorrow with a fun one to close it out.

A) 3 Min Row/Assault then evert :20 sec for 3 min barbell good morning/lateral box step up/goblet squat then 1 min jog

B) Every 3 min x 5 sets

5 Back Squats

“Fitness”

1st-10 alt DB Box Step Up

2nd-25 Sec DB Front Squat

3rd-35 Sec Row

C) “Salt N’ Vinegar”

14 Min AMRAP

60/48 Cal Row

50 Sit-ups

40 Wallballs

30 Kettlebell Swings

20 Burpee Box Jump’s 24/20

10 Power Snatch 135/95

1206, 2019

Thurs, June 13th

By |June 12th, 2019|Categories: Random|Tags: |0 Comments

Finally cooling down and should be normal late spring temps by tomorrow. Lets get out and enjoy that weather a bit. This is a simple WOD on paper but if you really challenge yourself with the thruster weight it will be nasty. Have fun!

A) 3 Min Row/Assault then every :20 sec for 3 min Bear Crawl/Wallfacing Handstand Hold/Russian Kettle Swings then 1 min Jog

B) Every 1:30 x 10 Sets

2 Pause Split Jerks (2 sec Pause)

Fitness

12 Min EMOM

1st-8 Half Kneeling KB Press (4/arm)

2nd-30 Sec Assault

3rd-30 Sec Double Unders

C) “Run N’ Shoot”

3 Rounds

4 Min to Complete

400m Run (If this takes more then 2 min shorten run)

15 Unbroken Thrusters (you pick the weight) (Fitness Kettlebell Thruster)

AMRAP Pull-ups (If you get to 25 switch to burpee’s)

2 Min Rest