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So far crossfit38 has created 1883 blog entries.
1501, 2018

Tues, Jan 16th

By |January 15th, 2018|Categories: Random|Tags: |0 Comments

I hope you all enjoyed your 3 day weekend, if you had one.  Fun team WOD to coach today, we will be repeating that one at some point.  Got some more barbell coming at you tomorrow!

A) 3 Min Assault/Row

Rotate every :20 for 3 min

Barbell Good Morning

Light Dumbell Bulgarian Split Squat

Lateral Box Step Up

B) Every 2 Min x 6 Sets

2 Tempo Back Squat with 4 sec to bottom position and 2 sec pause in bottom Position

C) “Dr. Feelgood”

4 Min AMRAP

3 Power Snatch 145/93

8 Burpee’s to 6″

2 Min Rest

4 Min AMRAP

4 Power Snatch 135/83

9 Burpee’s to 6″

2 Min Rest

4 Min AMRAP

5 Power Snatch 115/63

10 Burpee’s to 6″

Scale appropriately for your needs with a weight you can drop and pick up consistently.  Post each AMRAP Separately

1401, 2018

Mon, Jan 15th

By |January 14th, 2018|Categories: Random|Tags: |0 Comments

MLK day snuck up on me this year, we will be having a holiday adjusted schedule tomorrow.  We will be having our 9:30am class, 4:30pm open box, and 6pm WOD.  I hope you are all enjoying the long weekend.  Hope to see you tomorrow.

A) Coaches Choice

B) Teams of 2

8 Min to Build to a max total in the Squat Clean Thruster (no rebend)

C) “The Dream”

18 Min AMRAP

Teams of 2

P1-25/17 Assault or 400m Run (rotate each time)

P2- 12 Toes 2 bar

8 Ground to Overhead 135/93

12 Box Jump Up and Over 24/20

Keep Running total of AMRAP

1201, 2018

Sat, Jan 13th

By |January 12th, 2018|Categories: Random|Tags: |0 Comments

Great energy in classes all day.  Those pull-ups are starting to look more fluid each week.  WE will be hitting them hard over the next month plus.  We will also be hitting a pull-up technique session next week so if you are still battling that movement make sure to get in for that.  See you guys tomorrow to close it out!

A) 38 North Stretch and warm up

B) Wallbug’s

C) 6 Min EMOM

1st-30 sec Kettlebell Waiters Carry Left

2nd-30 sec Kettlebell Waiters Carry Right

D) “Seven & Seven”

7 Min AMRAP

15 Overhead walking Lunges 45/30

10 Games Push Ups

5 P0wer Cleans 155/113

3 Min Rest

7 Min AMRAP

15 Kettlebell Swings

10 Medball Full Cleans 20/14

5 Shoulder to Overhead 155/103

1101, 2018

Friday, Jan 12th

By |January 11th, 2018|Categories: Random|Tags: |0 Comments

Man I saw some heavy breathing when athletes got to that wallball.  Just to get there that fast was an accomplishment, awesome to see so many pick that thing up and go all out for that last minute.  Come finish out the week!  Go heavy on the Snatch pull complex.

A) 3 Min Assault/row

2 min rotate every :20 sec

Light Dumbell Strict Press

Bulgarian Split Squat (rotate legs each round)

Ring Rows

1 Min Jog

B) 12 Min EMOM
1st-Halting Snatch Deadlift(3 sec)+Snatch Pull+Snatch Hi-Pull

2nd- 3 Weighted Tempo Ring Dips (4 sec)

C) “Where’s Waldo”

11 Min AMRAP

40 Double Unders

12 Chest 2 Bar Pull-ups (scale to kip or Ring Row)

6 Front Squat 175/123

****@ 0:00, 4:00, 8:00 complete 30 sit-ups

1001, 2018

Thurs, Jan 11th

By |January 10th, 2018|Categories: Random|Tags: |0 Comments

Looking forward to hearing about the PM class times.  Morning had some great efforts on the board.  Shout out to Scott E who was 22 cals from finishing Rx!  We are going after those shoulders tomorrow!  No pacing these suckers, go all out each 3 min.   Got some sprints planned, hope to see you in there.

A) 3 min Row/Assault

Rotate every :20 for 3 min

Wallfacing Handstand Hold

Air Squats

Inch Worms

1 min Jog

B) Every 2:00 x 7 sets

Push Press+Push Jerk+Split Jerk (Pause for two full second between reps on front rack)

C) “Three Sheets to the Wind”

2 Rounds

3 Min to Complete

200m Run

21 Box Jump up and Over 24/20

AMRAP Alt Dumbell Power Snatch 50/35

2 Min Rest

3 Min to Complete

18/13 Cal Assault Cal

18 Burpee’s to 6″

AMRAP Wallballs 20/14

2 Min Rest

You Score is Number of Dumbell Snatch and Wallballs for each round.  Post separately.

901, 2018

Wed, Jan 10th

By |January 9th, 2018|Categories: Random|Tags: |0 Comments

I hope the PM classes got after that one, I know the early morning and 9:30 put up some great numbers.  We got a nice long one for you tomorrow.  If you finish this one put up your time and not put up your number of reps.  Just put your head down and work on this one.  Stagger athletes in to row.  If rowers happen to all be taken on back end complete Assault  Have fun.

A) Coaches Choice

B) Every 1:30 x 8 sets

1st- 30 Sec unbroken Dumbell Bench Press (go light and move consistently)

2nd-30 sec Unbroken Bent over dumbell row (dumbell in each hand)

C) “The Gut Punch”

20 Min Cap

50/40 Cal Row

40 Walking lunges (no load alt legs)

30 Toes 2 Bar

20 Dumbell Thrusters 45/30

10 Ring Muscle Ups (scale to strict pull and dips or 10 challenging ring rows and dips no kipping)

20 Dumbell Thrusters 45/30

30 Toes 2 Bar

40 Walking Lunges

50/40 Cal Row (or 45/32 call assault)

801, 2018

Tues, Jan 9th

By |January 8th, 2018|Categories: Random|Tags: |0 Comments

I can’t believe the all time snatch Pr’s that were had all day long.  I think we had 10-12 snatch Pr’s today with that Hang movement!  Great effort on that WOD too with a couple 7+ scores floating around. We got another fun one for you tomorrow.  This box still has an amazing ability to create large dents/hole below the steel wall.  Please don’t drop the 25’s when setting up for the HSPU.

A) 3 Min Assault/row

rotate every :20 sec for 3 min

Light dumbell Bulgarian split squat

Barbell Good Morning

Sit-ups

B) Every 2 Min x 6 sets

3 Tempo Back Squats at 4 sec to bottom position

C) “One Bourbon, one Scotch, one beer”

4 Rounds Running Clock

1 min Power Clean 185/133

1 min Handstand Push-ups (anything over 2 mats scale to strict dumbell push press)

1 min Assault for Cal’s

1 min rest

Post all rounds separate

701, 2018

Mon, Jan 8th

By |January 7th, 2018|Categories: Random|Tags: |0 Comments

We tested the full snatch around two months ago.  Tomorrow won’t be a true one rep max test but some of you might surprise yourself with the number you can hit on the Hang Snatch.  If you are feeling good keep putting weight on.  if you are not feeling it just work speed under the bar and other technique.  Have fun, I don’t think there is a better form of the snatch movement to improve speed and bottom position then the hang Snatch. Have fun, and unbroken and fast the entire 12 min for that WOD.

A) 3 Min Assault/Rower

2 Rounds

30 Sec handstand Hold

30 Sec Lateral Box Step Ups

15 Sec Push Up

15 Sec Mountain Climbers

1 Min Jog

B) 18 Min to Establish a Heavy Hang Full Snatch

C) “The Slip N’ Slide”

12 Min AMRAP

15 Kettlebell Swings 53/35

12 Bupree’s )Make sure torso is upright on jump hands much tough above or behind head)

10 Goblet Squats (with same weight as the kettle you swing)

501, 2018

Sat, Jan 6th

By |January 5th, 2018|Categories: Random|Tags: |0 Comments

Quick one tonight guys, great classes all day.  Bill A looking good on that clean complex at 175!  Jen B and Vanessa M looking fast under that bar too.  Also Brian F looking the smooth on his cleans as well.

A) 3 Min Row/Assault

3 min rotate -20 sec each movement

Handstand Hold

Barbell Good Mornings

Light Dumbell Bulgarian Split Squat (ten sec a leg)

B) 9 Min EMOM

1st-15 sec L Hold

2nd-30 sec Hollow Rock

3rd-45 Sec Sit-ups

C) “Run N’ Shoot”

2 Rounds

4 Min to Complete

500/400 Meter Row

21 Wallball’s 20/14

AMRAP Chest 2 Bar Pull-ups (scale to kip/or ring row)

2 Min Rest

4 Min to Complete

400 Meter Run

21 Kettle Swings 53/35

AMRAP Burpee’s to 6″

2 Min Rest

401, 2018

Friday, Jan 5th

By |January 4th, 2018|Categories: Random|Tags: |0 Comments

A big B Day shout out to Natalia K!  Natalia came to us this year with a solid background in CrossFit.  This young lady can move.  Natalia’s technique on lifts and gymnastic movements are on point.  Natalia never loses her cool in a WOD, this girl is a silent assassin.  Controlled, strong, and technical is the perfect storm for a CrossFit athlete.  It has been fun to watch Natalia continue to get stronger with several strength Pr’s in the last 3 months.  I am excited to see this young lady progress throughout this upcoming year.  Happy B Day Natalia!  See you guys tomorrow!

A) 3 min Row/Assault

2 Rounds

30 Sec Air Squat

30 Sec Inch Worms

30 Sec Walking Lunges

then 1 min Jog

B) Every 1:30 x 10 sets

Halt Clean Deadlift(pause 2 sec)+Clean Pull(drop)+Power Clean(drop)+Power Clean

C) “Helter Skelter”

12 Min AMRAP
5 Burpee Box Jump over 24/20

10 Dumbell Lunges 45/30

15 Dumbell Power Snatch 45/30

****At 0:00, 4:00, 8:00 Complete 18/13 Assault Cal’s

If class is bigger then 9 stagger assault for extra athletes to 2:00, 6:00, 10:00