Workout of the Day

1601, 2017

We got some new swag in the office.  We have some all white barbell prints on blue tri-blend shirts for ladies and guys.  We brought one of our first designs back on grey T-shirts for guys and girls the “Team” 38 North design.  We also have printed these design on Hoodies.  We have the soft blend and regular blend in all sizes.  There is only a small amount of these “Team” hoodies and t-shirts so if they go quick I will reorder some more.  We also restocked the red hoodies but we printed the back this time.  All hoodies are 50 and all tee’s are 25.  Cash only please for all items.

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A full class at the 6pm to finish the holiday out tonight.  We are back on track tomorrow with a regular schedule.  See you soon

6 Min EMOM

1st-40 sec single leg bodyweight deadlift (right) don’t let opposite leg touch floor

2nd- 40 sec single leg bodyweight deadlift (left) don’t let opposite leg touch floor

10 Min EMOM

Halt Clean Deadlift(2 sec)+Clean Pull+clean hi-pull

“The Trap Door”

4 Rounds

Running Clock

1 Min Power Clean 155/103(pick a weight you can move quickly with for a min)

1 Min Kettle Swings 53/35 (don’t put it down!)

1 Min Row for Cals (all out sprint)

1 min rest

Post each round Separate

“CrossCamp”

6 Min EMOM

1st-40 sec single leg bodyweight deadlift (right) don’t let opposite leg touch floor

2nd- 40 sec single leg bodyweight deadlift (left) don’t let opposite leg touch floor

10 Min EMOM

1st- 6 Kettlebell Clean and Overhead Right

2nd-  6 Kettlebell Clean and Overhead Left

4 Rounds

Running Clock

1 Min Medball Cleans 20/14

1 Min Kettle Swings 53/35 (don’t put it down!)

1 Min Row for Cals (all out sprint)

1 Min Rest

1501, 2017

Remember we have an adjusted schedule for the holiday tomorrow.  We will be having a 9:30am, 4:30pm Open Box, and 6pm WOD.  Happy B Day to Victoria T!  Victoria has been with us the last 3 months and is steadily improving with every WOD.  Victoria is eager to learn and easier to coach.  It has been great to see this young lady become more fluid with each movement as she stops thinking about them and reacts.  It is also great seeing Victoria get stronger.  From wrist mobility to Oly lifts everything Victoria is doing is going in the right direction.  I am will put this girls love of Harry Potter against anyone’s, with an entire guest bedroom in her home dedicated to the books (I saw a video tour).  Happy B Day Victoria!  We start the “Whole Life Challenge” this Sat.  Check it out and sign up here http://www.whole.lc/wlc1701/pt/38north.  There is no better way to kickstart your New Year and your workouts at 38 North then eating, sleeping, and living clean for a couple months.  You won’t regret it!  “Faith is taking the first step even when you don’t see the whole staircase.” -Martin Luther King Jr.

12 Min EMOM

1st-45 Sec Overhead Kettlebell Carry (rotate arms each time***3 each)

2nd-4-10 Pistols (weighted as an option)

“The Dream”

20 Min AMRAP

Team’s of 3

P1-sets pace with 26/18 Assault Sprint

P2 & P3 Complete AMRAP of

8 Power Snatch 145/95 (face off and rotate reps) pick a weight that is challenging but you won’t fail on

10 Box Jump Over’s (rotate rep for rep open hips on top)

20 Wallballs 20/14 (throw to one another)

Score Wod by Assault Cals completed and rounds for team)

1301, 2017

Hey guys we will be having a adjusted schedule for the holiday Monday.  We will be having a 9:30am, 4:30 open box and 6pm WOD.  See you guys tomorrow

“Oly Cindy”

9 Min AMRAP

1 Power Snatch (suggest around 85% of 1RM)

5 Pull-ups

10 Push-ups

15 Air Squats

3 Min Rest

9 Min AMRAP

1 Power Clean & Jerk (85%ish)

5 Pull-ups

10 Push-ups

15 Air Squats

1201, 2017

Stoked to see so many people digging the accessory work, it is fun to mix it up.  A lot of barbell in that 14 min so we are going to throw some more rows and assaults to loosen you up tomorrow.  Sign up for the Whole Life Challenge!

Every 1:30 x 10 Sets (5 each leg) complete

10 Single Leg Romanian Barbell Deadlift (stay lighter and be perfect)

“The Heater”

For Time: Switch Row and Assault each time

500m Row or 26/18 Assault

50 Wallballs 20/14

500m Row or 26/18 Assault

40 Sit-ups

500m Row or 26/18 Assault

30 Power Clean 95/65 (meant to be light and fast don’t drop more then 2-3 times but zero or one drop is goal)

500m Row or 26/18 Assault

20 Toes 2 bar

1101, 2017

Two B Day shout out’s tonight.  First up is Frankie D.  Love having this young lady in class with me.  You when Frankie is in the house because you can hear that laugh.  Frankie has been with us for 3+ years.  Frankie can move under that bar.  This girl has some natural strength.  Frankie has always picked up movements quick, she is an easy one to coach.  It is always great having a young lady like Frankie in the community.  Happy B Day Frankie!  Next is Jenny C.  Jenny was one of our founding members at 38 North.  I remember the first day when Jen walked through the door.  Jen was a massive part of the community from the get go.  Always giving everything she had to each WOD and always up for any social event we had.  Live get busy, and Jen is most certainly busy with two kids and a full time job, but she always finds her way back to us.  I am stoked that you continue to be a part of 38 North Jen, happy B Day!  Continuing to mix it up with some new accessory work tomorrow.  Have fun!

Bi’s & Tri’s

Every 1:30 x 10 sets (5 on each movement)

5 Weighted Ring Dips

5 Dumbell Hammer Curls with 4 sec to bottom position each rep (absolutely no swing or momentum with torso or body, isolate and control up and slow control down reps should take you 25 sec a round)

“The Equalizer”

14 Min AMRAP

******Must use same weight with Squat & Jerk

10 Front Squats 155/103

Run Street to River

10 Jerks 155/103

Run Street to River

Post heaviest dips/curls and rounds

“CrossCamp”

Bi’s & Tri’s

Every 1:30 x 10 sets (5 on each movement)

5 Weighted Ring Dips

5 Dumbell Hammer Curls with 4 sec to bottom position each rep (absolutely no swing or momentum with torso or body, isolate and control up and slow control down reps should take you 25 sec a round)

4 Rounds Running Clock

1 Min Dumbell Front Squats 30/20

1 Min Sit-ups

1 Min Row for Cal

1 min to sprint street to river then AMRAP of burpee’s with left over time in this min

1 Min Rest

Post total reps each round

1001, 2017

Don’t forget to sign up for the Whole life challenge.  We have 30 on board with 11 days left until Jan 21st.  I will promise you one thing, if you jump on board in one month your workouts will feel better then they have ever felt in here.  Your motor, recovery, and overall energy will be taken to the next level.  I am speaking from experience from last year.  It really works.  I don’t know how the night went but the morning put in a big effort on that ladder.  WOD’s don’t always land exactly on the target when I program them but my goal for you guys was 55 cleans and when I left this morning a huge percentage of the box was right on point.  We got a long one in store for you tomorrow.  If classes are big in the evening try to share a box between two athletes to save some space.  see you tomorrow

9 Min EMOM

1st-30 sec hollow rocks

2nd-40 sec sit ups

3rd-50 sec Plank

“The Jack Bauer”

24 Min AMRAP

500m Row or 26/18 Assault Cal (switch each time)

21 Burpee’s to an out of reach target (meaning it is out of reach standing flat footed)

15 Kettle Swings 53/35

9 Box Jumps (36/30) no misprint challenge yourself with the height and take time with each rep