Workout of the Day

2811, 2015

Short blog tonight.  See you guys tomorrow.  Short enough?

“The 6 Pack”

6 min AMRAP

15 Cleans 135/95

40 Double Unders

3 Min Rest


.5 Mile Assault Bike/AD

20 Overhead Walking Lunges  45/25

3 Min Rest


5 Pull’s

10 Push-ups

15 Air Squats


2711, 2015

I hope you guys enjoyed the day with your family and friends.  We will be having a 9:30am WOD tomorrow and our 4:30pm Open Box.  There will be no 5:15am and no 6pm.  Normal schedule on Sat and Sun.  I am compiling the divisions for the throwdown and I will need to hear from you if you plan on competing by Thursday.  Please send an e-mail to

15 Min to work on Split Jerk Tech (no fails)

“The Leftovers”

16 Min EMOM

1st-45 sec ME Dumbell Push Press 45/30

2nd-45 sec Box Jumps 24/20

3rd-45 Sec Toes 2 Bar

4th-45 sec Row For Cal

2611, 2015

A big Happy Thanksgiving to all of you guys.  I am thankful for each and every one of you and what you add to this community.  It is days like this that I reflect on the community and the friendships that have developed over these last 4 years.  If I don’t see you tomorrow have a great day with your families.  Great battle with that WOD tonight, sneaky tough.  Shout out to our two longest dead hangs Sean C at 2:16 and Jen B at 2:11.  It was great to see both of these guys on the bar so long after the WOD.  Also a shout out to coach Krista the only athlete to break 5 rounds today!  To clarify a couple things about the throwdown.  I will be substituting Wall walks for Handstand Push-ups for judging purposes.  Like I mentioned these will be at the end of a WOD and many will not make it to the movement.  Also don’t let Double Under’s hold you back from going Rx they will be in the floater WOD and as long as you can do one you are good.  We have one WOD tomorrow at 9:30am so come get your butt kicked before the feast.  It will be cold these next 4 days so come in layers!

“The Turkey Trot”

Teams of 4

12 Min AMRAP

P1 & P2-  400M Medball Run 20/14 (1 medball per team)

P3 & P4

21 Front Squats 115/75

15 Pull-ups

9- Plank Partner Burpee’s

2 Min Rest

12 Min AMRAP

P1&P2-400M Run


21-Jumping Air Squats

15 Power Snatch 115/75

9-Ring Dips

P1 & P2 will pick up where the other partners left off.  Fast transitions the second partner should jump on the bar as it hits the ground.  Post AMRAP’s separately.

2511, 2015

On Dec 5th we will be combining one of our 38 North Throwdown WOD’s to a fundraiser for this beautiful young lady and all the other children who are affected by the conditions Harper was diagnosed with.  Harper, the daughter of Kendra and Peter Hornberger two our our 38 North athletes, was diagnosed with Microcephaly and Lissencephaly two rare conditions that have received little research and funding towards improving the lives with those that were born with them.  We put our heads together and came up with “Mustaches for Micocephaly” a fundraiser to raise money towards research for these conditions.  A family who lost their daughter to the same diagnosis has already set up a non-profit “The Parker Lee Project” which we will be donating all money raised towards.  This is an in house Throwdown with a limited reach so I wanted to put it out there on the blog.  Kendra has created a Go Fund Me which can be accessed @ gofundme/harpersmicrocrew.  Any donation is greatly appreciated.  This sport is as much about community as it is about health and it is an honor to use our community for a cause like this.  We will be having an Rx and scaled division for this throwdown.  Here are the requirements for both you can chose to go into either division but cannot combine.

RX                                               Scaled

Clean & Jerk for reps 135/95                   Clean & Jerk for reps 95/65

Wallballs 20/14 (14 to 9 feet)                  Wallballs 14/10  (10# will be to 9 feet)

Toes 2 Bar                                                    Sit-ups

Handstand Push-Ups                               Game Style Push Ups (Push-ups from knees)

Double Under’s                                            Single Unders

Row                                                                Row

Assault Bike                                                 Assault Bike

Front Squat                                                Front Squat

Burpee’s                                                       Burpee’s

possibly a thruster as well


Don’t let HSPU prevent you from the RX if that is your only hangup.  These will be at the end of a WOD with a Cap so there is a chance you won’y even get to them.  Like I mentioned what ever division you chose you will compete in in all WOD’s.  They are very similar, just different weights and a couple different movements.  Please e-mail me at if you would like to participate and what division you would like to enter into.  Our second WOD will be our fundraiser for Harper.  This day is programmed to be balanced, a true test of overall ability.  You will have one WOD that is strength, one Metcon, one short combo testing strength and lung capacity, and two floaters.  It will be 9-12 then we will be having food and beers after.  It would be great if some of you could bring in something to share to eat or anything you want to drink other then beer.  Family and friends are welcome to come down and cheer you on.  It would be great to get another strong turnout for this event and fundraiser.  You can also make checks out to the “Parker Lee Project” or bring in cash if that is more convenient.

Every 2 min x 6 sets complete 10 Front Rack Barbell Step Ups alt legs

“Down with the King”

10 min AMRAP

10 Thrusters 115/75

15 Kettle Swings 53/35

20 Sit-ups

1 Min Rest

Cash Out

Dead Hang from Bar with feet off ground.  When you fall off pull-up bar it is over


Post rounds and dead hang time.  No switching back and forth with hands both hands must be on bar until you fall off.



2411, 2015

What a great effort by all of you tonight.  113# PR snatch for Chelsea C, 185# PR for Kyle H!  280 Double Under’s in 2:30 min for Ryan S, 820M row in 2:30 for Sean C.  Massive efforts across the board.  See you guys tomorrow

Ring Muscle Up Review

12 Min EMOM

1st- 4-6 Ring Muscle Ups (scale to bar MU/Strict Pull/Kip then ring dips) do not exceed 30 sec work time

2nd-25 Sec Assault/AD Sprint

“Squat & Gobble”

7 Min Ladder


Full Clean 155/103

Lateral Barbell Burpee

2311, 2015

Reminder of our Thanksgiving schedule.  Thursday and Friday will be adjusted.   We will be having a 9:30am WOD Thurs, a 9:30am Fri and a 4:30 pm Open box Friday.  All other days this week will have our normal scheduled hours.  Big congrats to Coach’s Trevor and Krista who had a great showing at the Deuces Wild Comp this last weekend.  Trevor hit a Snatch PR at 220 and Krista tied her Clean and Jerk PR at 180!  We got the full snatch coming tomorrow.  Push the Row, it is an all out sprint!

15 Min to establish a Full Snatch+Overhead Squat+Overhead Squat

“The Crescent Roll”

2:30 Row for distance

1 min Rest

2:30 Min Shoulder to Overhead 135/95

1 Min Rest

2:30 Min Wallball’s 20/14

1 Min Rest

2:30 Min Double Unders

Post All Results Separately