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So far crossfit38 has created 2698 blog entries.
2108, 2020

Sat, August 22nd

By |August 21st, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Slow Assault

1 Min Barbell Good Mornings

1 Min Slow Row

B) 12 Min EMOM

1st-5 Tempo(4 sec) Dumbell Ground Press (Just like bench but on ground don’t smack your triceps/elbows they barley touch

2nd-5 Tempo DB Hammer Curls

C) “The Push Pop”

8 Min to

Row 1200/1025

21 Burpee’s to 6″

AMRAP Toes 2 bar

3 Min Rest

8 Min to

Assault Bike 65/46 Cals

21 Hang Snatch 75/55

AMRAP Box Jump Up and Over 24/20

2008, 2020

Friday, August 21st

By |August 20th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min 30 sec Supinated Bar Hang 30 Sec Hollow Swings

1 Min Plank Shoulder Taps (one break)

1 Min Russian Kettle Swings (one break)

B) Every 2:00 min x 6 Sets

3 Push Press+2 Push Jerk

Fitness

10 Min EMOM

1st-10 Dumbell Push Press

2nd-30 sec Row

C) “Gone Baby Gone”

4 Min AMRAP

9 Alt Box Step Up 24/20

7 Burpee’s

5 Hang Power Clean 135/95

2 Min Rest

4 Min AMRAP

12 Wallball’s 20/14

12 Sit-ups

2 Min Rest

4 Min AMRAP

9 Alt Box Step Up 24/20

7 Burpee’s to Stand

5 Power Clean 135/95

1908, 2020

Thurs, August 20th

By |August 19th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min opposite leg opposite arm kicks

1 Min Sit Ups

1 Min Light and slow dumbell Lunge

B) 12 Mn to establish a 2 rep Back Squat then

Every 2 min x 3 sets complete 2 reps at 90% of above established weight

4-5 rounds
5 heavy goblet squats
10 each 1-leg hip raise
Rest 1 min

3 rounds
45 sec on 15 sec off
Assault
Body weight lunges

C) “The Sunrise”

13 Min AMRAP

12 Alt Back Rack Barbell Lunge 75/55 (Stay upright)

9 Push-ups

6 Strict Pull-ups or challenging ring rows (no kip)

3 Manmakers 45/30

@ 0/4/8 min mark complete 60 Double Under’s

1808, 2020

Wed, Aug 19th

By |August 18th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Row

1 Min 30 sec Plank Shoulder Taps/30 sec Slow Lunge

1 Min 30 sec side/single arm KB Front Rack Hold

B) 12 Min EMOM

1st-15-20 sec handstand Push Up

2nd-15-20 Sec Alt Pistols

C) “The Seaweed Wrap”

15 Min AMRAP

1000/850m Row or 55/38 Cal Assault

50 Wallballs 20/14

40 Toes 2 Bar

30 Alt Dumbell Snatch 50/35

20 Dumbell Goblet Sqwaut 50/35

10 Devils Press 50/35

1708, 2020

Tues, Aug 18th

By |August 17th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Slow Assault

1 Min Inch Worm

1 Min 30 sec Childs pose/sphinx

B) Every 2:30 x 5 Sets

5 Deadlifts

Fitness

3 rounds
8 DB bent over row
8 DB RDLs
1 min rest

4 rounds 20 sec on 10 sec off Tabata
Bicep curls
Russian swings

C) “The Evel Knievel”

8 Rounds

20 Sec Shoulder to Overhead 95/65

10 Sec rest

20 Sec Assault sprint for Cal

10 Sec Rest

20 Sec Pull-ups

10 Sec Rest

1608, 2020

Mon, Aug 17th

By |August 16th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Light Alt Hang DB Snatch

1 Min Sit ups (1 Break)

1 Min Lunge

B) 10 Min EMOM

1 Power Snatch

Fitness

10 Min EMOM

6 Alt Dumbell Power Snatch+15 Double Under’s

C) “The Chief”

5 Rounds

3 Min AMRAP

3 Power Clean 135/95

6 Push Ups

9 Air Squats

1 Min Rest

Make the Push ups and air squats legit

1408, 2020

Sat, Aug 15th

By |August 14th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 min Slow Assault

1 Min 30 sec Sphinx/Childs Pose

1 min 30 sec Hollow swing/30 sec Inch Worm

B) “The Recharge”

2 Rounds

5 Min to Complete

40/28 Cal Assault

21 Kettle Swings

AMRAP Burpee Box Jump up and Over 24/20

3 Min Rest

5 Min Ladder

1,2,3,4,5,6,7,8,9, ect

Toes 2 bar

Front Squat 115/75

After each Round complete 15 Double Under’s

3 Min Rest

1308, 2020

Friday, Aug 14th

By |August 13th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Slow Row

1 Min Barbell Good Mornings

1 Min Back Rack Alt Lunge Empty Barbell

B) Every 2 Min x 6 Sets

Full Clean+Hang Full Clean+Hang Power Clean+Front Squat

Fitness

10 Min EMOM

1st-5 Dumbell Squat Cleans

2nd-30 Sec Assault

C) “3-2-1 Contact”

5 Min AMRAP

10 Burpees to Stand

8 ALT Single Arm DB Overhead Lung (Rotate arms each round)

6 Jumping Air Squats

4 Min Row for Cal

3 Min Wallball’s 20/14

2 Min Hang Power Clean 135/95

1 Min Handstand Push Ups (Seated Press)

1208, 2020

Thurs, Aug 13th

By |August 12th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min 30sec/arm KB Waiters Hold

1 Min Slow Sit-ups

1 Min 30 sec Broad Jump/30 sec Kicks opposite leg opposite hand

B) 10 Min EMOM

1st-1 Turkish Get Up (Right)

2nd- 1 Turkish Get Up (Left)

C) “I Got 5 On It”

5 Min AMNRAP

12 Goblet Squat 53/35

9 Pull-ups

6 Shoulder to Overhead 115/75

2 Min Rest

5 Min AMRAP

25 Kettlebell Swings 53/35

25 Push-ups

2 Min Rest

5 Min AMNRAP

12 Goblet Squat 53/35

9 Pull-ups

6 Shoulder to Overhead 115/75

1108, 2020

Wed, Aug 12th

By |August 11th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Slow Assault

1 Min Hollow Swings (one Break)

1 Min 30 Sec Sumo Squat Hold 30 sec Mountain Climbers

B) 9 Min EMOM

1st-20 sec Hollow Rocks

2nd-30 sec Sit-ups

3rd-40 Sec Plank

C) “The Stubbed Toe”

20 Min AMRAP

21/15 Cal Assault

15 Toes 2 bar

9 Burpee Dumbell Step Up and Over 45/30 (20/16″ box)

@ 0/5/10/15 Min Complete 16 Medball Cleans 20/14