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So far crossfit38 has created 2168 blog entries.
1312, 2018

Fri, Dec 14th

By |December 13th, 2018|Categories: Random|Tags: |0 Comments

X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.  Please bring something to eat or drink to share! See you guys Sat looking forward to sharing in a little holiday weirdness.  This may be my last hooray before my second child is born…no pressure.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing HS Hold

Hollow Swing

Jumping Air Squat

1 Min Jog

B) 12 Min to Work Split Jerk Technique )Work to a moderately heavy rep)

“Fitness”

12 Min EMOM

1st-10 Single Arm DB Clean and Jerk (5/arm)

2nd-30 Sec Russian Kettle Swings

3rd-35 Sec Assault

C) “The Dilemma”

13 min AMRAP

60/51 Cal Row

50 Double Unders

40 Wallballs 20/14

30 Overhead Squats 75/55

20 Burpee Box Jumps 20/14

10 Bar Muscle Ups (Scale to 15 Chest to Bar/Kip/ or Ring Row)

1212, 2018

Thurs, Dec 13th

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

X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.   Bring some food or booze to share and some Luau attire.  7pm to when the booze runs out.  Uber over, parking is limited.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral Box Step Up

Light DB PRess

Low/light Wallball shots

1 Min Jog

B) 10 Min EMOM

Power Clean+Hang Full Clean

“Fitness”

10 Min EMOM

1st-20 sec Strict DB PRess

2nd-35 Sec Row

C) “The Three Wise Men”

3 Min AMAP

35 Double Unders

8 Front Squats 135/95 (fitness complete 12 goblet squats)

Directly into

3 Min to complete a 400m Run

(Rest with left over time from run)

then directly into

3 Min AMRAP

15 Sit-ups

10 Dumbell Shoulder to overhead 50/35

5 Dumbell Power Clean 50/35

Directly into

3 Min to complete a 400m Run

(Rest with left over time from run)

directly into

3 Min AMAP

35 Double Unders

8 Front Squats 135/95

Directly into

3 Min to complete a 400m Run

Post 3 AMRAP Scores

1112, 2018

Wed, Dec 12th

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

X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.   We have a partner WOD coming at you tomorrow!  Have fun.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Walking Lunge

Mountain Climbers

Burpee’s

1 Min Jog

B) 10 Min EMOM

1st-25 Sec Tempo Single Leg Bulgarian Split Squat (4 sec) Right

2nd-25 Sec Tempo Single Leg Bulgarian Split Squat (4 sec) Left

C) “The Assault”

20 Min

Teams of 2

P1-16/11 Cal Assault

P2-Complete one of These Movements while p1 assaults then rotate

Kettlebell Swings 53/35

Box Jump up and over 24/20

Pull-ups (Ring Rows)

Push Ups

As P1 completes assault P2 completes Max Effort KBS.  When P1 is done they go to KBS and P2 to Assault.  When P2 is done with their assault then they switch back to Max Effort Box Jumps.  Rotate through movements like this.  Score is total Cals and Total Rep’s(Running total)

1012, 2018

Tues, Dec 11th

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

Dead’s looked good.  X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.  I’ll be posting this each night heading into the party. See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 Min

Ring Rows

Hollow Swings

Light DB Press

1 Min Jog

B) Every 2 min x 7 sets

3 Position Hang Snatch

High Hang-Above Knee-Below Knee

“Fitness”

12 Min

1st-25 Sec DB Power Snatch

2nd-30 Sec Assault

3rd-35 Sec Double Unders

C) “The Sling Shot”

4 Rounds

1 Min Thrusters 95/65 (Fitness use light DB)

1 Min Row for Cal

1 Min Toes 2 Bar

1 Min Rest

Post Each Round

912, 2018

Mon, Dec 10th

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

X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.  There is parking but carpooling is suggested if its anything like our past parties you will not be driving home.  I will grab a keg and a bunch of hard booze but please bring a beverage to share or some food to share.  Last year was the first year we didn’t have that much food show up and if it wasn’t for Rosa’s Tamales there might have been 5 arrests and 9 athletes still missing.  I believe Marco will be roasting a pig but appetizers, snacks, ect would be great.  The theme is Luau so through on something reminiscent of the Islands and come out for t good time.  Best outfit gets a free bag of Protein!  I am exited, like always to get to hang with a bunch of you outside the box.  It is always a good time each year so don’t miss out!  We would love to have Happy B Day to Rene N!  This guy has been a fixture in our community from the day he walked though our doors.  Rene always bring energy into the box.  Rene also brings a good amount of strength.  The great thing is Rene has taken that natural strength that he has and developed it.  All of Rene’s strength numbers continue to go up and his motor has seen a dramatic increase.  Rene is always there to give you a smile or a jab or a jab while he is smiling at you.  One thing is for certain Rene fit right in within our community and he will be around for a long time.  Happy B Day Rene!

A) 3 Min Row/Assault

Every :20 sec for 3 Min

Inch Worms

Wallfacing Handstand Hold

OH Walking Lunge

1 Min jog

B) 6 Min EMOM

1st-30 Sec V Up

2nd-40 Sec Sit Ups

3rd- 50 Sec Plank

C) 12 Min EMOM

1st-3 Touch N Go Deadlift (Fitness complete 25 sec DB Deadlifts)

2nd-13 Sec Assault Sprint

D) “Cold Pizza”

11 Min EMOM

3 Clean & Jerk 135/95 (Fitness 3 Hang DB Clean and Jerk each arm)

6 Goblet Squat 53/35

9 Burpee’s to 6″ (Touch with both hands make it a legit 6″ above highest reach)

712, 2018

Sat, Dec 8th

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

Next Sat is the X Mas party, address and official time coming on Monday.  Get that Luau outfit ready!  See you tomorrow.

A) 38 North Stretch and Warm

B) 10 Min EMOM

1st-25 Sec Row at 90%

2nd-25 Sec Handstand Push Up

C) “The 8 Ball”

8 min to Complete

800m Run

25 Thrusters 75/55

AMRAP Burpee’s

4 Min Rest

8 Min to Complete

50/35 Cal assault

25 Dumbell Deadlifts 50/35

AMRAP Toes 2 bar

612, 2018

Fri, Dec 7th

By |December 6th, 2018|Categories: Random|Tags: |0 Comments

Crossfit 38 North X mas Party is finally here next week!  Plan on being at Marty Lane around 7:o0pm.  We will have a bunch of booze and beer but food and extra drinks are appreciated.  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worms

Walking Lunge

Mountain Climbers

1 Min Jog

B) Every 2:30 x 5 sets

10 Alt Dumbell Step Ups to 20″

Directly into

10 Alt Reverse Dumbell Lunges

C) “The Firewalk”

6 Min AMRAP

12 Dumbell Power Snatch 50/35

6 Box Jumps 30/24

3 Bar Muscle Up (Scale to 5 Chest to bar or Kip and 3 Ring Dips)

3 Min Rest

6 Min AMRAP

12 Single Arm Dumbell Hang Clean and Jerk (6/arm do not alternate) 50/35

6 Box Jumps 30/24

3 Bar Muscle Up (Scale to 5 Chest to bar or Kip and 3 Ring Dips)

512, 2018

Thurs, Dec 6th

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

It was my first official Wed 5:15am and damn that time slot had energy.  20 athletes before the sun came up absolutely getting after it.  It will be great to get a lot of the population I don’t get to see each week each Wed morning. The Thurs 6:30am class has been pretty much non existent the last 5 months.  It averages about 2-3 each week.  We are going to give it 2-3 more weeks and if it continues to be this low we will be getting rid of that time slot.  We have see you guys tomorrow.

A) 3 min row/assault

every :20 sec for 3 min

wallfacing handstand hold

hollow swings

ring rows

1 min jog

B) 12 min EMOM

1st- 3 Push Jerks (fitness 10 DB S2O)

2nd-15 sec Row sprint

C) “The Elf”

8 Rounds

20 Sec ME Overhead Squats 95/65

10 sec rest

20 Sec Lateral Burpees

10 sec rest

20 sec sit-ups

10 sec rest

***fitness complete single arm overhead lunge  switch arms each round.  Post running total

412, 2018

Wed, Dec 5th

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

wuixk one tonight see you guys tomorrow!

A) 3 min row/assault

every :20 sec for 3 min

inch worm

tempo push ups

Walking lunges

1 min jog

B) 7 min to establish a heavy double weighted push up

C) 6 min EMOM

1st- 30 seconds tempo single leg DB deadlift (4 sec) Left

2nd-right

D) “The 151 Floater”

17 min AMRAP

35 Kettlebell Swings

18/13 cal assault

35 overhead Walking Lunge 45/25

20/17 cal Row

35 toes 2 Bar

18/13 Cal Assault

35 Jumping Barbell Back Squat 44/33(fitness air squat)

20/17 Cal Row

312, 2018

Tues, Dec 4th

By |December 3rd, 2018|Categories: Random|Tags: |0 Comments

Happy B Day Natal M!  One of the greatest guys you will meet.  Natal is as genuine and positive as they come.  This guy is always there to help out those around him.  Natal genuinely cares about you, your day, and who you are.  You can tell a lot about a individual by watching them work and Natal’s attention to detail is a good as you will see.  If anyone is thinking of getting a high end contractor, look no further.  No weakness in this guy, solid family man, ultimate professional, and all around good guy.  Natal is a founding member at 38 North and I couldn’t imagine this community without him.  Happy B Day buddy!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Goblet Squat

Light OHWL

Wall facing Handstand Hold

1 Min Jog

B) Every 2:30 x 6 Sets

4 Front Squats

1st squat has a 4 sec tempo

2nd squat has 3 sec Tempo

3rd Squat 2 sec tempo

4th Squat normal speed

“Fitness”

12 Min EMOM

1st-10 Bulgarian Split Squats 5/leg

2nd-10 Burpee’s to 6″

3rd-35 Sec Row

C) “The Pound Cake”

12 Min AMRAP

12 Pull-ups

9 Medball Cleans 20/14

6 Power Clean 165/113 (fitness use DB)

@0:00, 4:00, 8:00 complete 65 Double Under’s