Workout of the Day

2205, 2017

Just a heads up for this Monday, which is memorial day.  We will be running one WOD that day at 9:30 and it will be Murph as it has been the last 3 years.  Hoping for another big turnout.  We will have several options at rep schemes and way’s to scale.  This will obviously push back our squat cycle day.  There are going to be some athletes crushing their 1RM squat numbers in a couple weeks.  Those 4 reps at 90% were going up easy today.  Shout out to Speedy M who is getting stronger everyday in here.  Also a big shout out to Urban, Ally D, and Jay all getting 5+ Rx on that WOD today.  Tough to breath during that thing.  See you guys tomorrow

A) Active Warm Up

Coaches Choice

B) 12 Min EMOM

1st-4-8 Strict Toes 2 Bar (use the first style of this video no swing) scale to strict knees to elbow

2nd-5-10 fast kipping ring dips(scale to band or box)

C) “The Noose”

20 Min AMRAP

21 Cal Row or 21/14 Assault Cal (rotate each round)

15 Kettle Swings 53/35

9 Single Arm overhead Dumbell Lunge 50/35 (switch arms each round and lunge in place)

****at min 5, 10, and 15 complete 50 Double Under’s

Video above shows with a Kettle we will use a dumbell.  Keep your arm locked out and your bicep right next to your ear.  Warm up light and get comfortable with this movement.  Switch arm that holds dumbell each round.

2105, 2017

I was finishing a WOD on the rower on Friday at open box when a new athlete walked through the door.  Within a couple minutes of being in the box 5 different athletes came up to introduce themselves to her.  I can’t tell you how stoked I am to see this community continually go out of their way to make new athletes feel comfortable, this is everything to me as an owner.  Thank you guys!  I have some exciting news, we have a new coach coming on board in July.  Urban Anderson will be joining the 38 North coaching team!  From the moment this young man come through our doors at 38 North there was zero doubt that one day he would make an amazing coach if that was the path he decided to walk.  Urban has a natural desire to support all of those that surround him which you can see every time he walks though our doors.  Urban’s progression as an athlete this last year has matched his desire to be a better athlete and that desire is about as strong as I have seen in anyone.  Urban will be completing his level one in early July and will be shadowing classes throughout the month of June.  I am very excited to add such a driven young man to this team and I know his enthusiasm and watchful eye will be helping our athletes get stronger for years to come.  Please help me to welcome Urban to our 38 North coaching team!  We have done this exact WOD multiple times over the years.  Pick a full snatch weight you can go unbroken at least 2+ rounds catching it in bottom position each rep.  This is supposed to be fast and light, and I love this combo.  We hit one with  6 115/75 snatch and 12 reg pulls 2 months ago and this exact WOD about 16 months ago.  It really challenges the Chest 2 Bar Pull’s.

A) Active Warm-Up

2 Min Row/Assault directly into


20 sec alt box Step ups

20 Sec Barbell Good Mornings

20 Sec Goblet squat hold

finish with 1 Min Jog around rig

B) Back Squats every 3:30





C) “The Pull”

10 Min AMRAP

10 Full Snatch 95/65

10 Chest 2 Bar pull-ups

D)3 Min Assault/Row cool down at 50%

1905, 2017

60+ through the box today, great Friday.  Snatches were on point all day, people were moving fast under that bar.  See you tomorrow

12 Min EMOM

1st-40 Sec alt single leg Romanian Deadlift

2nd- 40 Sec Ring Plank Hold

“The Shiner”

600m Run

21 Thrusters 95/65

21 Alt Jumping Lunges

21 Pull-ups

600m Run

15 Thrusters

15 alt jumping lunges

15 Pull-ups

600m Run




1805, 2017

Quick one tonight, I hope all of you had a great day and enjoyed those farmers walks!

A) Active Warm Up

Coaches Choice

B) 7 min Handstand Walk Technique for those with walks practice on other side

C) Every 1:30 x 9 sets

Power Snatch+Hang Power Snatch

D) “The Swap Meet”

12 Min AMRAP

25 Sit-ups

15 Hang Power Snatch 75/55

5 Handstand Push-ups

1705, 2017

Another B Day shout out tonight, this one is for Hannah BP.  It has been a great year for Hannah in this community.  Hannah really committed to getting more proficient with her lifts this year and it has shown.  Those Oly movements have come very far over the last 12 months.  Hannah always puts in the time to improve.  Where it is at open box, during a WOD, or after this young lady is here to get stronger.  It was also a big year for Hannah with her journey towards a career.  Hannah started and completed Medic school, a huge step towards becoming a full time fire fighter.  I hope you had a great day Hannah!  Damn that 5:15 came strong this morning, 22 deep!  We got some squats coming your way tomorrow!

A) Active Warm up

Coaches Choice

B) Front Squat Every 3:30

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

C) “The Probe”

3 Rounds

25 Wallballs

1 Farmers Carry Street—->River (clear both sides of building 25/15# Plate’s Crab grip

25 Burpee’s to stand

Cash Out

800 Meter Jog @ 50%

1605, 2017

Two B Day shout out’s tonight.  First is Danny M.  Danny came to us about 6 months ago and excelled immediately.  Danny is a super fluid athlete with great body weight movements, all it took were a coule tweaks on certain things and was off running.  This guy always comes in ready to learn and implements the cues you give him in real time.  This young man brings a positive energy every place he goes and has been a great addition to our community.  Happy B Day Danny!  Next up is Jayson C…I think.  No one really knows the day or year of this mans birth it has become somewhat of a creation myth, and from my understanding it may be just as old as the actual creation myth.  Regardless of this “grey” area, Jay’s effort and commitment to get bigger, stronger and faster is hard to miss.  This guy goes 100% at whatever he chooses to do.  Although the “Bring Sally Up” song can get repetitive every Friday at 4:30 you have to respect this guys commitment towards getting more proficient at a certain movement.  I have loved having Jay in the community these last 3+ years and I look forward to many years to come with this guys explanations of how CrossFit is way tougher for tall people .  Happy what we think is your B Day Jay.  Great work on the HSPU today, I was impressed throughout the day at how good and consistent our athletes are getting at this movement.  See you tomorrow

A) Active Warm Up Coaches Choice

B) 12 Min Ring Muscle Up Review/Technique


12 Min EMOM

1- 1-5 Ring Muscle Up

2-  30 Sec Ring Plank Hold

C) “Spy vs. Spy”

20 min AMRAP

 25/17 cal Assault (if bikes are taken complete complete a 450m row)

45 Double Under’s (scale by cutting reps to 20 DU or 60 single)

30 Kettle Swings 53/35

15 Box Jump up and over 24/20