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So far crossfit38 has created 2226 blog entries.
2402, 2019

Mon, Feb 25th

By |February 24th, 2019|Categories: Random|Tags: |0 Comments

Awesome opening weekend for the open in here guys. We got 30 signed up and getting after it the next month. Please get down to support at one of the classes if you can. It would be great to get a big number down to the 6pm to get that energy up! Turn in those scores!!! Pick a weight you can Touch N Go on with Power Cleans for at least the first AMRAP that 5 Min will move quick.

A) 3 Min Row/Assault then every :20 sec for 3 min Barbell Good Mornings/Russian Kettle/Hollow Swings into a 1 min jog

B) Every 1:30 x 10 Sets

1 Full Clean and Split Jerk

“Fitness”

12 Min

1st-10 DB Push Press

2nd-30 Sec Medball Clean

3rd-35 Sec Row

C) “The Blackout”

5 Min AMRAP

20 Double Unders

10 Alt Overhead Walking Lunges 45/25

5 Power Clean 155/103

1 Min Rest

2 Min AMRAP Front Squats 155/103

1 Min Rest

5 Min AMRAP

20 Double Unders

10 Alt Overhead Walking Lunges 45/25

5 Power Clean 155/103

2202, 2019

Sat, Feb 23rd

By |February 22nd, 2019|Categories: Random|Tags: |0 Comments

Energy was up all day! Thanks for all who came down to support tonight at the 6pm the vibe was strong and it goes a long way with each athlete late in those WOD’s. Great efforts by everyone throughout the day. We have a fun one tomorrow to break apart that week.

A) 38 North Warm and Stretch

B) 9 Min EMOM

1st-15-20 sec L-Hold

2nd-30 sec Sit-ups

3rd-45 sec plank

C) “The Jalapeno Popper”

800m Run

21-15-9

Alt Dumbell Snatch 50/35

Burpee’s to Stand

400m Run

15-9-6

Thrusters 95/65

Pull-ups

200m Run

2102, 2019

Friday, Feb 22nd

By |February 21st, 2019|Categories: Random|Tags: |0 Comments

Alright guys so just to be clear, tomorrows WOD is for everyone not just open competitors. We are going to set up each Friday so that non open competitors get two workouts in while open competitors will go in two heats. Very simple open WOD but looks nasty. Looks like we have 24 signed up and there is still time to jump in! There is no tie breaker on this . WB most go below parallel and hit above 10/9′. Scaled 14/10#, Masters 20# to 9′.

A) 3 Min Row/Assault then every :20 sec for 3 min Goblet Squats/bear crawl/russian kettle swings hen 1 min jog

B “19.1”

15 Min AMRAP

19 Wallball’s 20/14

19 Cal Row

Split the whole class into two heats. If you are competing Match up with another open competitor, they will judge you. If you are not competing still partner up but you will not be judging each other. Non competitors If you go in heat 1 then your partner will be completing

12 Min EMOM

1st-14 Kettlebell Swings

2nd-30 sec DU

3rd-10 Pistols 5/leg

Then you will switch the next heat and hit the Open WOD or the EMOM above. There will be a 5-7 min break between heats so athletes can recover and warm up for there heat. have fun guys! Please leave behind score’s with names. I will have score cards in there by the 9:30am.

2002, 2019

Thurs, Feb 21st

By |February 20th, 2019|Categories: Random|Tags: |0 Comments

Looks like we have 20 athletes signed up and still time to jump in guys! Announcement coming tomorrow for the first WOD and Friday it is a go for all classes!

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

B) Every 1:30 x 10 sets

Push Press+Push Jerk+Split Jerk

“Fitness”

12 Min EMOM

1st-10 DB Push Press

2nd-25 Sec Double unders

3rd-30 Sec Assault

C) “The Pickle”

8 Rounds

20 Sec ME Hang Power Celan 135/95 (Fitness Hang DB Clean)

10 Sec Rest

20 Sec Box Jump Up and Over 24/20

10 Sec Rest

20 Sec Handstand Push Ups (scale to DB Press)

10 Sec Rest

Post running total

1902, 2019

Feb 20th, 2019

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

A tough one, I hit it the day before to test and it smoked me. Just a couple more days to sign up for the open! For the Row today men keep adding 5 cal, ladies keep adding 4 cal each round. For the Assault guys keep adding 4 and ladies keep adding 3. Have fun!

A) 3 Min Row/Assault then every :20 sec for 3 Min Ring Rows/Locked out Plank(Like the top of a push up)/Strait Leg kick and walk then 1 min jog

B) 10 Min EMOM

1st-1-5 Ring MU or Bar MU or 6 Pull-ups of your choice

2nd-20 sec AMRAP Push-ups

C) “The Climb”

18 Min Ladder

5 Dumbell Snatch 50/35

5 Medball Cleans 20/15

5 Sit-ups

5/ Row or 4/3 Assault

then 10,10,10,10/8 or 8/6

Keep adding 5 for all movements but convert the row/assault correctly

*****After you complete each round complete 2 Walk Walks

1802, 2019

Tuesday, Feb 19th

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

Great turnout throughout the day. That 9:30am came with it pushing 20 deep. Shout out to Nick B, and Newcomers Sharla and Harry who all got with it in that WOD and strength. Open starts this Friday, take a chance! Only 10 sec rest between deads and that assault so transition quick and push those peddles. rab a partner that is lifting the same weight and stagger in one minute.

A) 3 Min Row/Assault Every :20 sec for 3 min Overhead Walking Lunge/Inch Worm/Tempo Push-ups then 1 min jog

B) 5 Rounds

10 touch N Go Deadlifts (suggested weight cap if you have a stronger Deadlift is 235/165. Deadlifts should never be a struggle they should be fast and efficient. (Fitness Use Kettlebells)

10 Sec Rest

10 Sec All Out Assault Sprint

2 Min Rest

C) “The Streak”

12 Min AMRAP

12 Shoulder to Overhead 75/55 (Fitness use DB)

9 Alt Dumbell Lunge 50/35

6 Burpee Box Jump’s 24/20 Extend hips on top)

***0:00, 4:00, 8:00 complete 50 Double Under’s (If 50 DU’s take you more then 1:15 shave down reps to get you to 1:00ish.

1702, 2019

Mon, Feb 18th

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

Hey guys normal schedule tomorrow except we will not be having the 7pm. So 5:15am, 9:30am, 5pm, and 6pm come get in for this one it is in my top 3 for open WODs. You can still sign up for the open! First open WOD is announced Thursday and we will be programming it for the box’s WOD Friday. See you guys tomorrow!

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

B) Every 2:30 x 5 Sets

3 Tempo Front Squats (4 sec)

“Fitness”

10 Min EMOM

1st-10 Bulgarian Split Squats (5/leg)

2nd-30 Sec Assault

C) “14.4”

14 Min to Complete

60/51 cal Row

50 Toes 2 bar

40 Wallballs 20/14

30 Power Clean 135/95 (Scale to DB Cleans)

20 Ring Muscle Up (Scale to Bar MU or 20 Chest to Bar & 20 Ring Dips)

1502, 2019

Sat, Feb 16th

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

Quick one tonight guys. I am loving these 3 min on 2 min off testers. These WOD’s are meant to be unbroken and fast with enough rest to come back out with intensity. The Open Starts next week get signed up!!!!!

A) 38 North Stretch and Warm

B) 9 Min EMOM

1st-30 sec Toes Through Rings

2nd-30 Right Side Plank (use weight as needed)

3rd-30 Sec Left Side Plank (use weight as needed)

C) “The Gold Digger”

2 Rounds

3 Min AMRAP

8 Thrusters 95/65 (Fitness use DB)

8 Toes 2 bar

2 Min Rest

3 Min AMRAP

9 Alt Reverse Barbell Lunge 75/55 (Fitness None Weighted)

9/7 Cal Row

2 Min Rest

3 Min AMRAP

10 Kettle Swings 53/35

10 Burpee’s

2 Min Rest

1402, 2019

Fri, Feb 15th

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

I hoped you all enjoyed the day. Rolling right into Friday! Congrats to Sophie H who hit a lifetime PR Full Snatch at 140!

A) 3 Min Row/Assault then every :20 sec for 3 min Hollow Swings/Lunge/Burpee’s

B) Every 2 Min x 6 Sets

3 Position Hang Clean

High Hang+Mid Hang (Above knee)+Below Knee

“Fitness”

1st-30 Sec Russian Kettle Swings

2nd-30 Sec Row

C) “The Hail Mary”

4 Rounds (Running Clock)

1 Min Overhead Squats 75/55 (Fitness Use PVC)

1 Min Strict Pull-ups (scale to Kip or ring row)

1 Min Sumo Deadlift Hi Pull 75/55 (Fitness use One Kettlebell)

1 Min Assault for Cal

1 Min Rest

1302, 2019

Thurs, Feb 14th

By |February 13th, 2019|Categories: Random|Tags: |0 Comments

Happy V Day to all of your good looking people. Come get a workout in instead of overpaying for dinner then spoil your loved one with the money you saved on dinner. Its a winning equation. See you tomorrow.

A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/Mountain climbers/Wall facing hold then 1 min jog

B) Every 1:30 x 10 sets

1 Full Snatch

“Fitness”

12 Min EMOM

1st-20 sec Dumbell Snatch

2nd-25 Sec Goblet Squat

3rd-30 Sec Assault

C) “The Hot Pocket”

6 Min EMOM

15 Sit-ups

10 Dumbell Hang Clean and Jerk (5/arm) 50/35

5 Front Squats 135/95

3 Min Rest

6 Min EMOM

15 Sit-ups

10 Alt Dumbell Snatch 50/35

5 Front Squats 135/95