About crossfit38

This author has not yet filled in any details.
So far crossfit38 has created 2253 blog entries.
1904, 2019

Sat, April 20th

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

We will be closed for Easter Sunday so no Open Box this Sunday. Strong classes all day. Everyone kept moving on that WOD. Shout out to Lucy and Gabi, two newbies, who made big strides on the Snatch today!

A) 38 North Warm & Stretch

B) 12 Min EMOM

1st-8 Single Arm Half Kneeling Press (Right)

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

3rd-5 Pendly Row’s

C) “The Buffet”

16 to complete

800 Meter Run

50 Kettle Swings 53/35

40 Jumping Barbell Back Squats 45/33

30 Toes 2 Bar

20 Shoulder to overhead 115/75

10 Bar Muscle Ups (Scale to 15 Pull ups and 15 Ring Dips)

If you complete under 16 min go directly to an Assault or Rower and do max cals with remaining time.

1804, 2019

Fri, April 19th

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

A huge shout out to our very own Forrest G who won the Pulitzer Prize in Poetry this week. I can’t put into word how big of a deal this is in the literary world. I guarantee we are the only box in the world with a Pulitzer Prize winner! Forrest has had a lifetime of achievement’s but this has to be at the top. Forrest is a 9:30am regular and one of the most humble, friendly. likable guys you will meet. Not to mention he is a badass in the box. We are a proud community to have such talent within its walls. I will celebrate Forrest with this Haiku

Forrest is the man

Music plus movement surrounds

Where’s my Martini

See you tomorrow

A) 3 Min Row/Assault then every :20 sec fo 3 min tempo goblet squat/Ring Row/Mountain climbers then 1 min jog

B) Every 1:30 x 10 Sets

1st-3 Tempo Front Squats (4 Sec) (Fitness 5 Tempo Goblet)

2nd-25 Sec Row @95%

C) “The Hamburger Helper”

7 Rounds

20 Sec Max Effort hang Power Snatch 75/55

10 Sec Rest

20 Sec ME Sit-ups

10 Sec Rest

20 Sec ME Thrusters 75/55

10 Sec Rest

20 Sec Box Jump up and Over 20/24

10 Sec rest

Post Running Total

1704, 2019

Thurs, April 18th

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

Lets get out and enjoy that weather tomorrow. Much needed sunshine is back! See you guys tomorrow. Switch the weight fast!!!

A) 3 Min Row/Assault the 1 Min Double Unders/30 sec Hollow Swings/30 Sec Bear Crawl/1 Min Double Unders 1 Min jog

B) Running Clock

5 Min EMOM

2 Strict Press

4 Min EMOM

2 Push Press

3 Min EMOM

2 Push Jerk

“Fitness”

12 Min EMOM

1st-10 Push Press

2nd-25 Sec Russian Kettle Swings

3rd-30 Sec Assault

C) “The Fire walk”

400m Run

10 Power Clean 155/103

25 Air Squats

15 Pull-ups

400m Run

10 Power Cleans 135/93

25 Air Squats

12 Pull-ups

400m Run

10 Power Clean 115/75

25 Air Squats

9 Pull-ups

1604, 2019

Wed, April 17th

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

Some strong squatting and effort on all that work today. Got a couple fun ones coming at you tomorrow and a summer chest blaster to start!

A) 3 Min row/assault then every :20 sec for 3 min Handstand hold/hollow swing/Supinated bar hang then 1 min jog

B) 10 Min EMOM

1st-25 Sec Dumbell Bench Press

2nd-20 Sec Tempo Push Ups (3 sec)

C) “The 8 Ball”

8 Min AMRAP

15 Wallballs 20/14

10/8 Cal Row

5 lateral Bupree over the rower

4 Min Rest

8 Min AMRAP

15 Kettlebell swings 53/35

10/7 Cal Assault

5 Dumbell Reverse Lunge (5 in a row on right then 5 on left) 45/30

1504, 2019

Tues, April 16th

By |April 15th, 2019|Categories: Random|Tags: |0 Comments

Night classes were cracking today. Some good efforts getting back to those rows all day on that board. Some big split jerk technique improvement by Lauren G, Andy S, Sam S, and Jenny. Props to James hitting a 255 on that complex! See you tomorrow

A) 3 Min Row/Assault then every :20 sec for 3 min Barbell Good Morning/Lateral Box Step Up/Ring Row then 1 min jog

B) Every 1:30 x 10 sets

1st-5 Back Squats (fitness 5 Romanian Split Squats per leg)

2nd-5 Weighted Strict Pull-ups or Ring Rows

C) “The Hail Mary”

4 Min AMRAP

6 Power Snatch 115/75 (fitness complete 12 Alt DB)

12 Box Jump Up and Over 24/20

1 Min Rest

Running Clock

2 Min Toes 2 bar

1 Min Handstand Push Up

2 Min Toes 2 bar

1 Min Rest

4 Min AMRAP

12 Alt Dumbell Power Snatch 50/35

6 Front Squat 135/93 (Fitness complete 10 Goblet)

Score 1st AMRAP/Running Total of 2-1-2/2nd AMRAP

1404, 2019

Mon, April 15th

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

Bringing back a WOD I loved from 6 months ago. I programmed this one Aug 13th 2018 and it is a sprint to the end. I hope you all got out and enjoyed some of that sunshine. Lets see who can get back to that Row and let it rip.

A) 3 Min Row/Assault then 1 min DU/1 Min Air Squat (Tempo 4 sec)/1 Min DU then 1 Min Jog

B) Every 2:00 x 7 sets

Power Clean+Hang Full Clean+Split Jerk

“Fitness”

12 Min EMOM

1st-20 Sec DB Power Clean

2nd-30 Sec Tempo DB Strict Press (4 sec)

3rd-40 Sec Assault

C) “The Mother of Dragons”

12 Min AMRAP

1000/850m Row

50 Burpee’s to 6″

25 Power Cleans 135/93 (Fitness use DB)

1204, 2019

Sat, April 13th

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

Finish out the week strong!

A) 38 North Warm and Stretch

B) 800M Run @80%

C) “Three’s Company”

2 Rounds

3 Min AMRAP

10/7 Cal Assault

10 Deadlift 155/103 (Fitness use DB)

2 Min Rest

3 Min AMRAP

9 Alt Dumbell Power Snatch 50/35

9 Burpee’s

2 Min Rest

3 Min AMRAP

8 Thrusters 75/55

8 Toes 2 bar

2 min Rest

1104, 2019

Fri, April 12th

By |April 11th, 2019|Categories: Random|Tags: |0 Comments

On the road the next two days so these will be brief. Have fun!

A) 3 Min Row/Assault then 1 Min DU/1 Min Air Squats/1 min DU then 1 min jog

B) 12 Min EMOM

1st-3 Back Squats

2nd-5 High Box Jumps

“Fitness”

12 Min EMOM

1st-25 Sec Goblet Squats

2nd-25 Sec Box Jump

3rd-25 Sec Assault

C) “Toasty”

14 Min AMRAP

60/48 Cal Row

50 Wallball’s 20/14

40 Kettlebell Swings

30 Front Squats 115/75 (Scale to goblet squat)

20 handstand Push-ups (scale to DB Strict Press)

1004, 2019

Thurs, April 11th

By |April 10th, 2019|Categories: Random|Tags: |0 Comments

Great push on those burpee’s and box jumps at the end of those WOD’s. How about Chad P hitting 71 box jumps!! Lets get out and enjoy this weather a bit tomorrow!

A) 3 Min Row/Assault then every :20 sec for 3 min Russian kettle swings/Overhead Walking Lunges/barbell good morning then 1 min jog

B) 10 Min EMOM

2 hang power Clean

“Fitness”

1st-35 Sec Row

2nd-20 sec Dumbell Power Clean

C) “The Velvet Revolver”

6 Rounds

200m Run

10 Alt Jumping Lunges

8 Pull-ups

6 Clean and Jerk 135/95

904, 2019

Wed, April 10th

By |April 9th, 2019|Categories: Random|Tags: |0 Comments

Quick one tonight, see you guys tomorrow!

A) 3 Min Row/Assault then every :20 sec for 3 min kettlebell thruster/walking lunge/hollow swing then 1 min jog

B) 12 Min EMOM

1st-5 Tempo Dumbell Bulgarian Split Squats (4 sec Right)

2nd-5 Tempo Ring Rows (5 sec)

3rd-5 Tempo Dumbell Bulgarian Split Squats (4 sec Left)

4th-5 Tempo Ring Rows (5 sec)

C) “The Wrong Turn”

8 Min to Complete

1000/850 Row

26 Alt Single Arm Dumbell Clean & Jerk 50/35

AMRAP Burpee’s to 6″

4 Min Rest

8 Min to Complete

50/35 Cal Assault

36 Alt Dumbell Snatch 50/35

AMRAP Box Jump up and Over 24/20