About crossfit38

This author has not yet filled in any details.
So far crossfit38 has created 1965 blog entries.
904, 2018

Tues, April 10th

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

Belated B Day shout out to Brad M!  This guy has been a staple at the 7pm for years now.  Brad has moved well from day one in this box.  Although Brad has battled some shoulder issues the last couple years it has never stopped him from getting in consistently and gaining strength.  Brad always finds time to get down for our social events as well which I have always appreciated.  It has been great having this guy with us for so long, and i look forward to seeing him around for years to come.  happy B Day Brad!  Snatch looked sharp.  Jimmy A hitting a 175 complex!  Newcomer Mellisa J looking fast and fluid under the bar.  Also newcomer Daniel really cleaned up his movement tonight, getting those knees out of the way and flying under the bar each complex!  Great consistency on the thruster as well!  See you guys tomorrow.  All out on these short AMRAP’s, they are sprints.

A) 3 Min Row/Assault

‘Every :20 sec for 3 min

Slow Push-ups

Ring Rows

Inch Worms

1 Min Jog

B) 10 Min EMOM

1st-30 sec unbroken Close Grip Bench Press

2nd-30 Sec Unbroken Dumbell Bent over row

C) “The Peace Pipe”

2 Rounds

3 Min to Complete

17/12 Assault Cal

20 Box Jump

AMRAP Hang Power Clean 115/75 (Fitness Dumbell Hang Clean)

3 Min Rest

3 Min to Complete

200m Run

20 Dumbell Deadlift 50/35

AMRAP Shoulder to Overhead 115/75 (Fitness Dumbell S2O)

3 min Rest

Post each AMRAP Separate

804, 2018

Mon, April 9th

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

Don’t forget to pass along that we have a community share starting next week April 16th and going until the 22nd.  Any and everyone is welcome!

A) 3 Min Assault/Row

Every :20 sec for 3 Min

Russian Kettle Swings

Light Dumbell Bulgarian Split Squat

Bear Crawl

1 Min Jog

B) Every 1:30 x 10 Sets

Full Snatch+Floating Full Snatch

“Fitness”

12 Min EMOM

1st-30 Sec Heavy Russian Kettle Swings

2nd- 12 Alt Dumbell Snatch

3rd-35 Sec Assault @85%

C) “The Hornets Nest”

8 Rounds

20 Sec Max Effort Thrusters 95/65 (fitness use dumbell’s”

10 Sec Rest

20 Sec ME Pull-ups

10 Sec Rest

20 Sec ME Sit-ups

10 Sec Rest

Post running total of reps

604, 2018

Sat, April 7th

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

Grip buster on that second AMRAP.  Cleans were looking consistent, great effort throughout the day.  See you tomorrow to close out the week!

A) 38 North Stretch and warm

B) 6 Min EMOM

1st-30 Sec Kettlebell Waiters carry (Right)

2nd-30 Sec Kettlebell Waiters carry (Left)

C) 6 Min

1st-35 Sec Left side Plank

2nd-35 Sec Right side Plank

3rd-35 Sec Plank

D) “The Bottle Rocket”

1000m Row

50 Burpee’s to 6″

40 Sit-ups

30 Shoulder to Overhead 115/75

20 Chest 2 Bar Pull-ups

10 Overhead Squats 115/75

504, 2018

Fri, April 6th

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

Check that e-mail for the 38 North March review, which was sent out this morning.  Each month we will be reviewing everything that is going down in the box, up coming events, and highlighting a athlete of the month.  This month was Hannah P, congrats young lady you earned it!  The 38 north Community Share will be happening in less then two weeks.  If you know anyone you would like to share our community with please bring them in during the week of 4/16-4/22 the entire week will be free to non members.  See you guys tomorrow!

A) 3 min Row/Assault

Every :20 for 3 min

Lateral Box Step Up

Barbell Good Morning

Light Wallball

1 Min Jog

B) 10 Min EMOM

Halt Clean Deadlift(2 sec)+Clean Pull(drop)+Clean Hi Pull

“Fitness”

10 Min EMOM

1st-10 Dumbell Deadlift

2nd-6 Challenging Box Jumps

C) “The Meatball”

7 Min EMOM

15 Wallballs 20/14

10 Toes 2 bar

5 Power Clean 155/103

4 Min Rest

7 Min EMOM

15 Kettle Swings 53/35

10 Dumbell Reverse Lunge 50/35 (alt legs)

5 Power Clean 155/103

“Fitness”

substitute 8 Dumbell Power Cleans for barbell cleans

404, 2018

Thurs, April 5th

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

Quick blog tonight.  We will be honoring a local fallen solider, Mario “Kawika” Deleon next Sat, the 14th, at the 8:30 by doing the Hero WOD “The Kawika.  Get down to the box to honor Mario next Saturday!  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Ring Row’s

Russian Kettle Swings

Bear Crawl

1 Min Jog

5 Min Warm up then

B) 10 Min to Establish a heavy

Power Snatch+Hang Power Snatch

C) @ 10:00 compete 1 set every 2 min x 5 sets of Power Snatch+Hang Power Snatch @ 90% of your number from B

“Fitness for B & C”

20 Min EMOM

1st-10 Ring Rows

2nd-35 Sec Assault at 80%

3rd-10 Kettle Swings

4th-10 Dumbell Step Ups (Alt legs)

D) “The Backhand”

9 Min Ladder

2,4,6,8,10,12,14 ect

Dumbell Front Squats 50/35

Burpee’s to 6″

@ 0:00, 3:00, 6:00 complete 50 Double Unders

304, 2018

Wed, April 4th

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

B Day shout out to Omar F!  Omar has only been with us for about a month but this guy has hit the ground running.  Omar has a CrossFit background and it shows daily.  Omar moves well under the bar and has a sneaky motor, getting done with Helen the other day right around 9 min.  This guy always comes in smiling and ready to work!  I am really looking forward to a full year of Omar within this community, this guys got some serious potential in this sport.  Happy B Day Omar F!

A) 3 Min Row/Assault

1 Min Double Unders

30 Sec Lunge

30 sec Hollow Rock

1 Min Double Unders

1 Min Jog

B) 9 Min EMOM

1st-30 Sec Half Kneeling Kettlebell Press (4 sec tempo)(right)

2nd-30 Sec Half Kneeling Kettlebell Press (4 sec tempo)(left)

3rd-30 Sec Strict Toes 2 Bar(zero swing)

C) “Double Overtime”

20 Min AMRAP

17/12 Cal Assault Cal

16 Alt Dumbell Snatch 50/35

25 Air Squats

20/16 Cal Row

16 Alt Single Arm Dumbell Overhead Lunges 50/35 (switch arms on 9th rep)

25 Sit-ups

204, 2018

Tues, April 3rd

By |April 2nd, 2018|Categories: Random|Tags: |0 Comments

Some big PR’s in the box today on Helen.  Shout out to Neal G taking 4 minutes off his time to finish at 10:23 and also a big 20 sec Pr for Ally D to come in at 8:01!  Remember we have our first free week in about 4 years for friends and family coming in two weeks April 16th-22nd.  Please grab someone and bring them in!  Don’t worm on those push-ups!!!!!!!!!!!!!!!  Break and rest and make those things legit!

A) 3 Min Assault/Row

Every :20 sec for 3 Min

Inch Worm

Sit-ups

Light Dumbell Bulgarian Split Squat

1 Min Jog

B) Every 2 Min x 7 Sets

3 Deadifts (Pause on Ground between reps for 2 sec)

C) “The Gremlin”

9 Min AMRAP

24 Double Under’s

12 Push-Ups

6 Full Clean 155/103

 

104, 2018

Mon, April 2nd

By |April 1st, 2018|Categories: Random|Tags: |0 Comments

I hope you all enjoyed the Easter weekend with your families.  Back in rhythm this week with one of my favorite Benchmark WOD’s.  Have fun and push those Runs!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing Handstand Hold

Supinated Bar Hand

Burpee’s

1 Min Jog

B) Every 2 Min x 7 Sets

Push Press+ Push Press+Split Jerk

C) “Helen”

3 Rounds

400 Meter Run

21 Kettle Swings 53/35

12 Pull-ups

3003, 2018

Sat, March 31st

By |March 30th, 2018|Categories: Random|Tags: |0 Comments

We will not be running our normal Open Box on Sunday for Easter.  Nice full classes all day long in the box.  High energy Open Box and huge 6pm!  Some great Clean & Jerks throughout the day.  See you guys tomorrow to close out the week!

A) 38 North Stretch and Coaches Choice Warm-up

B) 12 Min EMOM

1st-5 half Kneeling Kettlebell Press (Right)

2nd-5 half Kneeling Kettlebell Press (Left)

3rd-30 Sec Hollow Hold

C) “The Noose”

18 Min AMRAP

200 Meter Run

14 Dumbell Snatch 50/35

12 Push-ups

10 Toes 2 bar

8 Front Squat 135/95

2903, 2018

Fri, March 30th

By |March 29th, 2018|Categories: Random|Tags: |0 Comments

I hope you guys enjoyed getting out in the sun and running around a bit for that WOD. Remember our schedules are back to normal so we will be having an open box 9:30am Sat.  See you guys tomorrow.

A) 3 Min Row/Assault

B) 5-7 Min Warm up then

10 Min EMOM

1 Clean & Jerk (Full or Power Clean)

C) “The Shiv”

8 Rounds

20 Sec ME Power Clean 135/95

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest

20 Sec Dumbell Lunges 50/35 (alt legs)

10 Sec Rest

Partner up with someone, bring assault right next to you for a quick transition, and rotate between movements.