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703, 2019

Fri, March 8th

By |March 7th, 2019|Categories: Random|Tags: |0 Comments

Come down to hang at some point. Athletes, don’t trip. No one is finishing this and most won’t get HSPU. Scale as needed and have fun. Alright guys heres the breakdown for tomorrow’s open WOD. We will be running two heats like the previous WOD’s. The rig is 24′ long so we will start one foot before rig and set up cones every 5 feet to the end. You must clear the cone to get that rep. You will switch arms if you want and walk back. You will clear this 8 times to complete first portion. DB must be locked out overhead the whole time you lunge. No shuttle steps between reps. Box’s will be set up in front by rowers. After lunges(opposite knee touches each rep) are done move to the step ups. Move to the box. Both feet start on ground and DB is in one hand of your choice. Legs must lock out on hips open on top of box. You cannot use opposite hand to push into leg when stepping up. Must alternate legs. These HSPU are going to stop most of you, legit strict is tough, 50 strict is very tough. Those going RX will have a 36/24 inch taped box you must stay within. No part of your body can touch the wall except your heels or it is a no rep. Arms must be locks, shoulder aligned for the rep, butt cannot hit wall. You must flip up and lock out before stating first rep. if you use an ab mot you must use 25# plate as well. Palms must stay in box at all times fingers can go out of box. I don’t know if anyone will make it to HS walk but if you do, you know what to do:)

A) 3 Min Row/Assault then every :20 sec for 3 min Light OHWL/Bear Crawl/Hollow Swings then 1 min jog

B) “19.3”

10 Min to Complete

200′ Single Arm Alt Dumbell Overhead Walking Lunge 50/35

50 Alt Single Arm Dumbell Step Up 24/20 (tie break time after this)

50 Strict Handstand Push Ups (scale to kip or Games style Push Up) (Tie break time after this)

200′ Hand Stand Walk (Scale to Bear Crawl)

C) Option two as opposite heats goes

10 Min EMOM

1st-15 Sec All out Assault

2nd-25 Sec Pull-ups

3rd-35 Sec Sit-ups (set up in rig)

603, 2019

Thurs, Mar 7th

By |March 6th, 2019|Categories: Random|Tags: |0 Comments

Looking forward to the Open WOD announcement tomorrow. Remember to get down Friday night to support the open crew for a bit. Bring you family, friends, something to eat or drink and hang for a bit! Great effort at the 5:15am this morning. That WOD was no joke, and I saw some insane efforts on each amrap. Those DB cleans got nasty. See you guys tomorrow

A) 3 Min Row/Assault then every :20 for 3 min Lateral box step up/Barbell Good Morning/Walking Lunge then 1 min jog

B) 12 Min EMOM

1st-3 back Squats (Fitness 8 DB Bulgarian Split Squat 4/leg)

2nd-10 Sec all out Assault

C) “Steak Frites”

8 Rounds

20 Sec Reverse Alt Barbell Lunge 115/75 (Fitness use DB)

10 Sec Rest

20 Sec Toes 2 bar

10 Sec Rest

20 Sec Burpee’s

10 Sec Rest

503, 2019

Wed, March 6th

By |March 5th, 2019|Categories: Random|Tags: |0 Comments

Happy B Day to longtime 38 North Athlete Chad P. Chad has been with us through the years and from the beginning was always the athlete that put in work. Pound for pound Ill put this guy again anyone in the box. Chad has great strength numbers, a great motor, and some of the best double under’s in the box. It has been awesome to watch this young man and his family grow over the last 7 years. From single to married, from married to married with kids. Its been fun to watch the journey! Happy B Day Chad!

A) 3 Min Row/Assault then every :20 sec for 3 min Supinated Bar Hang/Tempo Push-ups/Mountain Climbers then 1 min jog

B) 6 Min EMOM

1st-30 Sec Toes Through Rings

2nd-35 Sec Sit-ups

3rd-40 Sec Plank

C) “The Stinger”

2 Rounds

3 Min AMRAP

25/17 Cal Assault then AMRAP Dumbell Power Clean 45/30

2 Min Rest

3 Min AMRAP

30/25 Cal Row then AMRAP Wallball’s 20/14

2 Min Rest

3 Min AMRAP

25 Box Jump up and over 24/20 then AMRAP Dumbell Power Snatch 50/35

2 Min Rest

****If you are not done with row/assault or Box Jumps by 2 min mark switch to the next movement. Post scores.

403, 2019

Tues, March 5th

By |March 4th, 2019|Categories: Random|Tags: |0 Comments

Happy B Day Michael M and Marisa M! Marisa has been with us for about two years now and the strength gainz this girl have made are crazy. I think marisa came to us with an 80# snatch and last year hit a 123 full snatch Pr! Marisa loves Pizza, anything gymnastic, and her soon to be husband. Its been great having you in here the last two years young lady. Michael M always brings a good energy into the box every time he walks through the doors. Michael is a super positive dude has brought that positivity into our community. Michael continues to get great workouts and challenge himself through spartan races and even climbing a 14’er this last year. I always enjoy my time around this guy! Happy B Day Michael. Got a fun chipper tomorrow see you soon.

A) 3 Min Row/Assault then every :20 sec for 3 min Bear Crawl/Walking Lunge/Wallfacing Handstand Hold then 1 min jog

B) 10 Min EMOM

1st- 3 Touch N Go Push Jerk (Fitness 10 DB Push PRess)

2nd-15 Sec All Out Row

C) “The Poison Apple”

60 Kettlebell Swings

50 Air Squats

40 Burpee’s

30 Alt Jumping Lunges

20 Toes 2 bar

10 Front Squats 185/135 (Fitness Goblet Squats)

403, 2019

Mon, March 4th

By |March 4th, 2019|Categories: Random|Tags: |0 Comments

Sorry guys I don’t know why this didn’t show last night so I am re submitting. Sorry to 5:15am that this wasn’t able to be viewed all call over to my website domain host to see the issue.

A) 3 Min row/assault then every :20 sec for 3 min Lateral Box Step up/Barbell good morning/Hollow Swing then 1 min jog

B) Every 2:30 x 6 sets complete 4 Tempo Overhead Squats

1st-4 sec 2nd- 3 sec 3rd- 2 sec 4th- normal speed

“Fitness”

12 Min EMOM

1st-10 Alt single Arm Dumbell Overhead Walking Lunge 5/arm

2nd-25 Sec Dumbell Step Up to 20″

3rd-30 sec Assault

C) “The S*** Show”

6 Min AMRAP

24 Double Unders

12 Power Snsatch 75/55 (Fitness DB)

6 Jumping Air Squats

3 Min Rest

6 Min AMRAP

24 Double Unders

12 Thrusters 75/55 (Fitness use one kettlebell)

6 Chest to Bar Pull-ups

103, 2019

Sat, Mar 2nd

By |March 1st, 2019|Categories: Random|Tags: |0 Comments

Big energy all day in the box again. Thanks for everyone who came out tonight for the 6pm the box was packed. Make sure to get down next week and hang out for an hour. See you guys tomorrow!

A) 38 North Warm and Stretch

B) 9 Min EMOM

1st-30 sec Kettlebell Waiters Carry (Right)

2nd-30 sec Kettlebell Waiters Carry (Left)

3rd-30 Sec Supinated Bar Hang

C) “The 8-Ball”

8 Min to Complete

60/51 Cal Row

25 Games Push-Ups

AMRAP Wallballs 20/14

4 Min Rest

8 Min to Complete

50/35 Cal Assault

25 Box Jump up and Over 24/20 (be aware on the first jump)

AMRAP Alt Dumbell Power Snatch 50/35

2802, 2019

Friday, March 1st

By |February 28th, 2019|Categories: Random|Tags: |0 Comments

The repeat of the open is here and it is a great one. We will be running it a bit different for all athletes so that that WOD will last 12 min for everyone no matter what. Instead of 19.2 expiring at 8 min, if you have not finished the work load prescribed you will keep going until you hit the 12 min mark so everyone gets a good workout (this is for open competitors as well. Your open score will be what ever you got to before the 8 min mark(judges mark down scores at end of 8 min) unless you actually get though the 185 cleans and get that 4 min for the 225 round. Also after miss the time cap don;t feel you have to use RX weights increase weight as needed(this goes for all non open athletes too). Fitness use Dumbells. Have fun guys it is a great WOD, there are scaled options as well. We will run in heats again. For non-competitors there will be a second EMOM to complete for the opposing heat that you do not judge.

A) 3 Min Row Assault then every :20 sec for 3 min Goblet Squat/Russian Kettle Swings/Inch Worms then 1 min jog

B) “19.2”

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.

C) Non Open Athletes complete this EMOM during opposite heat

12 Min EMOM

1st-25 Sec Box Step up’s to 20″ (Fast)

2nd-30 Sec Push Ups

3rd-35 Sec Assault

2702, 2019

Thurs, Feb 28th

By |February 27th, 2019|Categories: Random|Tags: |0 Comments

FYI toilette is having some issues this evening. We will be getting someone out to look at it but might not get done before 9:30 so cut your water intake in half. Sorry about that. 19.2 coming at us tomorrow at 5pm, excited to see what you guys will be hitting this week. Some races to the end in todays WOD and none closer then Lexi M finishing her last Cal at 18:00! Cheslea K crushing that one at 12:54 and Chad P hitting it in the mid 13’s. Coach Billy is back on Thursday nights after a work hiatus so go say hello! See you guys tomorrow.

A) 3 Min Row/Assault then every :20 sec wallfacing handstand hold/Broad Jumps/Hollow Swings then 1 min jog

B) 12 Min EMOM

1 Split Jerk

“Fitness”

12 Min EMOM

1st-10 DB Hang Clean and Jerk 5/arm

2nd-10 Burpee’s

3rd-30 sec Assault

C) “The Slim Jim”

4 Rounds Running Clock

1 Min Overhead Squats 95/65 (Pick a weight you only have to break once) “Fitness 30 sec DB Overhead Walking Lunge each arm)

1 Min Sit-ups

1 Min Row For Cal

1 Min Rest

2602, 2019

Wed, Feb 26th

By |February 26th, 2019|Categories: Random|Tags: |0 Comments

Don;t forget to get down during one of the Friday WOD’s to support our athletes competing in the Open. Anyone who comes to the 5:15am to support gets a free shot of tequila and a pudding pop. Have fun with this one tomorrow. If there is over 9 athlete sin class you will start on opposite machines.

A) 3 Min Row/Assault then every :20 sec for 3 min burpee’s to stand/Ring Rows/Lunges then 1 min jog

B) Every 1:30 x 8 Sets

1st-30 sec Dumbell bench Press (4 sec Tempo)

2nd-30 Sec Strict Pull-ups (4 sec Tempo) (6 Max) scale to technique on Kip or Ring Rows with 4 sec Tempo

C) “The Mirror”

18 Min Cap

50/42 Cal Row

40 Air Squats

30 Kettlebell Swings

50 Burpee’s

30 Kettlebell Swings

40 Air Squats

45/31 Cal Assault

2502, 2019

Tues, Feb 26th

By |February 25th, 2019|Categories: Random|Tags: |0 Comments

Clean and Jerks looked great today. Tough WOD and those front squats got nasty. Big shout out to the two top scores for the box in the open last week. Coach Janelle with a 286 and Charles L with 302! See you guys tomorrow.

A) 3 Min row/assault every :20 sec for 3 min Inch Worms/Tempo Push ups/lateral Box Step Ups then 1 min jog

B) 12 Min EMOM

1st-30 sec Single Arm DB Romanian Deadlifts (Right)

2nd-30 sec Single Arm DB Romanian Deadlifts (Left)

3rd-30 sec Tempo Ring Dips (4 sec)

C) “Route 66”

6 Min Ladder

1,2,3,4,5,6,7,8,ect Power Snatch 115/75

2,4,6,8,10,12,14,16 ect Box Jump up and Over 24/20

3 Min Rest

6 Min Ladder

1,2,3,4,5,6,7,ect Shoulder to Overhead 115/75

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