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1611, 2017

Friday, Nov 17th

By |November 16th, 2017|Categories: Random|Tags: |0 Comments

From what I hear Ally did one hell of a job at the gymnastics workshop tonight.  If you have not made a workshop yet make sure you do when it comes up again.  We will be having another workshop next month stay tuned for dates.  Fun to see so many heavy snatches in that EMOM today.  Big shout out to Andrew I who hit a 10# Full Snatch PR at 195!  You will see an increase in chest to Bar and regular pulls in the upcoming months.  These are movements that we all need work in so make sure to make it in when they are programmed.  Do not touch ground with plates on deadlift tomorrow, range of motion should stop about 3-4 inches above ground.  See you tomorrow!

A) 2 Min Assault/row

3 min/20 sec rotating

Barbell Good Morning

Lateral Box Step up

Handstand Hold

1 Min Jog

B) Every 1:30 x 12 sets

1st-30 sec Tempo(3 sec on way down) single leg barbell Romanian Deadlift (Right)

2nd-30 sec Tempo(3 sec) single leg barbell Romanian Deadlift (Left)

3rd-4 Tempo Strict handstand Push-ups (4 sec on way down) if you can’t do these strict kip up and tempo down or scale to tempo strict dumbell press

C) “The Sink Hole”

8 Rounds

20 Sec Max Effort Hang Clean 135/95

10 sec rest

20 Sec Box Jump up and over 24/20

10 Sec Rest

20 Sec Dumbell Shoulder to Overhead 45/30

10 Sec Rest

1511, 2017

Thurs, Nov 16th

By |November 15th, 2017|Categories: Random|Tags: |0 Comments

Another lung burner today.  The 9:30 couldn’t put a sentence together fro about 3 minutes after that WOD today.  Got some overhead squats, pulls, and full snatch coming at you tomorrow!  This is a sprint tomorrow, if you don’t have great C2B pulls I would strongly suggest scaling to regular pulls.

A) Coaches Choice

B) 6 Min EMOM

1st-35 Sec Kettlebell Waiters Carry (right)

2nd-35 Sec Kettlebell Waiters Carry (Left)

C) 10 Min EMOM

1 Full Snatch

D) “The Bullet”

7 Min Ladder


Overhead Squat 95/65

Chest 2 bar Pull-ups

1411, 2017

Wed, Nov 15th

By |November 14th, 2017|Categories: Random|Tags: |0 Comments

Big effort on that WOD all day.  A bunch of 5 round scores which was great to see.  Push Jerk was looking good as well.  Another lung burner tomorrow.

A) 2 min assult/row

20 sec rotate for 3 min

Handstand Hold

Ring Row

Supinated Bar Hang

1 min jog

B) Every 1:30 x 8 sets

1st-30 sec AMRAP Dumbell Bench Press

2nd-3 Tempo Weighted Strict Pull-ups (4 sec on way down

C) “The Revival”

4 Rounds

Running Clock

1 Min Wallballs 20/14

1 Min Burpee’s to the top of 45# plate(hips open)

1 Min Toes 2 Bar

1 Min Assault for Cal

1 Min Rest

Post each round separate

1311, 2017

Tues, Nov 14th

By |November 13th, 2017|Categories: Random|Tags: |0 Comments

I didn’t see all the Pr’s tonight because I wasn’t coaching but I am sure plenty were had.  One PR I did see, was a special one.  For those of you who don’t know Erica OB is pregnant.  For those of you who don’t know Erica OB Pr’d her Front Squat at 203# tonight!  That is all.

A) Coaches Choice

B) Every 2 Min x 7 Sets

Power Clean+Push Jerk+Push Jerk

C) “The Car Wash”

12 Min AMRAP

21 Kettle Swings

15 Overhead Walking Lunges 45/25

9 Power Clean 155/103

1211, 2017

Mon, Nov 13th

By |November 12th, 2017|Categories: Random|Tags: |0 Comments

Mark your calendars for Sat Dec 16th, the 38 North X-Mas party is back!  If you didn’t make it last year, be sure to get there this year.  Details to follow but the date is set!  I talked to Leanne and she said the box was full for “The Seven” on Veterans day.  Stoked so many got down to the box to get after that one.  Another PR attempt tomorrow.  Like I said last week, if you are feeling it, keep bumping up in weight on the squat.  If not, don’t force it.  Take the correct path to a PR, don’t burn out before your heavy rep.  Take a min of 2-2:30 min rest between heavy reps.  Excited to see what you all do tomorrow!

A) 2 Min Row/Assault

Rotate every 20 sec for 3 min

Light Dumbell Front Squats

Lateral Box Step Up

Inch Worms

1 Min Jog

B) 20 Min to Establish One Rep Max Front Squat

C) “11.1”

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55

1011, 2017

Sat, Nov 11th

By |November 10th, 2017|Categories: Random|Tags: |0 Comments

I want to say a personal thank you to every veteran that has served this Country, continues to serve this Country, or gave their lives serving this Country.  I have no comprehension of the devotion and complete selflessness it takes to to put your life on the line to protect the lives of people you have not even met.  All I can say to each and everyone of these men and women who have taken this oath is thank you.  I love this Country and the freedoms that we share living in it, I know these freedoms would not be what they are today without the commitment all of our veterans have made to protect them.  In honor of Veterans everywhere will be completing the “The Seven”.  It is one I have wanted to program for a while and there is no better day for this beast then Veterans day.  Scale Appropriately.  If there is a large number of athletes pair up with someone to share equipment.

“The Seven”

Seven rounds for time of:
7 Handstand push-ups(scale to games push up or dumbell strict press)
7 Thruster’s 135/95
7 Knees to elbows
7  Deadlift 245/165
7 Burpees
7 Kettlebell swings
7 Pull-ups

911, 2017

Fri, Nov 10th

By |November 9th, 2017|Categories: Random|Tags: |0 Comments

Blogging from the road, sorry if I miss anyones B Day the next two days.  We will be hitting a hero WOD Sat in honor of Veterans day, a WOD I have wanted to program for a while.  Try to get down and honor those that have protected this country we love!

  A) 2 Min Assault/row

3 min rotating movements of 20 sec

PVC Overhead Squat

Handstand Hold

high knees around rig

1 min jog

B) 14 min to establish a heavy Split Jerk

C) “The Chalupa”


Assault Cals (if assault is taken complete 35-25-15 Row cals

Box Jump up and Over 24/20

Overhead Squat 95/65

811, 2017

Thurs, Nov 9th

By |November 8th, 2017|Categories: Random|Tags: |0 Comments

There were some 30+ HSPU scores on the board from this morning also some MU in high teens.  Anyone tonight get 40+ HSPU and 25+ MU?  Great effort on the 1000m row, rows get better each month.  Got a fun one scheduled for tomorrow.  Pick a snatch weight you can move through consistently!  Don’t short the air squat open hips at top with tall torso.

A) Coaches Choice

B) Every 1:30 x 10 sets

Halt Snatch Deadlift(2 sec pause) directly into Hang Snatch Hi Pull+Hang Power Snatch

C) “The Truffle Shuffle”

50 Double Unders

40 Air Squats

30 Power Snatch 135/85

40 Air Squats

50 Double Unders

711, 2017

Wed, Nov 8th

By |November 7th, 2017|Categories: Random|Tags: |0 Comments

A few late shout out’s from Monday nights squat session.  First s shout out to Olive.  When this young lady fist came in to us 4 months ago she struggled with an air squat.  On Monday she hit a 88# back squat and had way more in the tank.  Olive is always in the 7pm Mon/Wed over a congrats if you see her.  I know this isn’t Coach Urban’s first shout out but after doing some research I realized that his 420# back squat has the heaviest squat we have had in box since we opened.  Crazy to say but Urban also has a bit more in the tank.  This guy will have 450 one day.   DO not work more the 4:30 on row or assault tomorrow, if you get off early just notate on board.

A) 2 min assault/row

rotate every 20 sec for 3 min

Light Dumbell Thruster

Bear Crawl

Supinated Bar hang

1 Min Job

B) 12 Min EMOM

1st-6 half kneeling single arm dumbell press with 4 sec tempo on way down (right)

2nd-6 half kneeling single arm dumbell press with 4 sec tempo on way down (left)

3rd-5 Weighted strict Pull-ups (scale to weighted ring row)

C) “The Demolition Derby “

8 Min to Complete

1000m Row

30 Dumbell Lunges 45/30

AMRAP Handstand Push-ups**open standard you don’t have to measure but reach and extend with every rep with toes down! Lets start building the right habits with this movement going forward

(scale to multiple mats or game style push-ups)

5 Min Rest

8 Min to Complete

60/42 Cal Assault

30 Goblet Squats 53/35

AMRAP Ring Muscle Ups (scale to Bar Muscle Up or Chest to bar/kip/ring row & ring dip)****If you use pull-ups/ring rows complete 10 then walk to rings and complete 10 ring dips to match

****Be off bike or rower at 4:30 regardless and notate how far you got on board

611, 2017

Tues, Nov 7th

By |November 6th, 2017|Categories: Random|Tags: |0 Comments

19 Back Squat Pr’s today!  I was beyond fired up watching those lifts in all my classes today.  The 5:15am started it off with 17 athlete deep!  Great effort on that WOD too. Keeping it rolling tomorrow.  Weather is getting chilly so wear those layers.  Transition quickly from Wallball to burpee!

A) Coaches Choice-Warm-up

B) Every 1:30 x 10 sets

Halt Clean Deadlift(3 full sec pause above knee)+Clean Pull(drop)+Clean Hi-pull

C) “Deep Fried”


12 Wallballs 20/14

8 Lateral Barbell Burpee’s

4 Power Clean 185/135

4 Min Rest


14 Wallballs

10 Burpee’s to stand

6 Power Clean 135/95