Workout of the Day

1603, 2018

8:30 WOD will be different from 18.4.  Get down to cheer these guys on tomorrow.  Share the pain week coming up soon April 2-7th.  Think about some friends you think would enjoy this community.  Next Sat the 24th at 3pm come down to Brewster’s for a beer and bring the family!

A) 38 North Stretch and Warm

B) 6 Min EMOM

1st-30 sec Single Leg Romanian Dumbell Deadlift Right

2nd-30 sec Single Leg Romanian Dumbell Deadlift Left

B) “Do the Chickens have large Talons”

18 Min AMRAP

400 Meter Run

21 Wallball’s 20/15

15 Sit-ups

9 Power Snatch 95/65

1503, 2018

Quick one tonight guys.  Looking forward to seeing you guys in tomorrow.  Mark the calendar for March 24th at 3pm!  38 North taking over Brewster’s.

A) 3 Min Row/Assault

Every :20 for 3 min

Lateral Box Step Up

Light Kettle Swing

Bear Crawl

B) Every 2:00 x 6 Sets

2 Tempo Overhead Squats (4 sec)


10 Min EMOM

1st-10 Single Arm Kettlebell Overhead Walking Lunge)

2nd- 10 Burpee’s to stand

C) “Thunderstruck”

1000/800 Meter Row

50 Thrusters 75/55 (please don’t drop 10’s)(sub light dumbell)

40 Push-up

30 Box Jump up and Over 24/20

20 Dumbell Snatch 50/35

10 Broad Jumps (5 Feet/4 Feet)

1403, 2018

We have a share the pain week coming up in early April.  April 2nd-7th, bring any friend/family/co-worker are anyone you meet at Starbucks in to the box the entire week.  Open 18.4 coming at us tomorrow evening.  Get down to support at the 6pm WOD.  Athletes bring in family and friends so they can see you get down and dirty.  Bring some beers and food and hang out for a while.  See you tomorrow!

A) 3 Min Assault/Row

1 Min Double Unders

30 Sec Push-ups

30 Sec Lunges

1 Min Double Unders

1 min Jog

B) 12 Min EMOM

1st-2 Strict Presses (pause one sec between reps) (sub Dumbells for Fitness)

2nd-10 Bent over dumbell Rows (keep elbows tight to body)

C) “Route 66”


15 Air Squats

10 Toes 2 Bar

5 Shoulder to Overhead 135/95

(Dumbell S2O for Fitness)

3 Min Rest


15 Air Squats

10 Med Ball Sit-ups 20/14

5 Power Clean’s 165/103

(Dumbell Cleans for fitness)

1303, 2018

A B Day shout out to Jen S tonight!  It was been great having this young lady in the box.  Something has clicked with Jen’s Oly movements this year.  Jen’s speed under the bar, especially with the snatch has truly excelled over the last 12 months.  I mean the change in speed is impossible to ignore.  Jen is a pleasure to have around this community.  Always smiling and easy to be around.  It has been great to continue to see Jen’s progression in this sport and it is going to be a great year for her in here.  I hope you guys had fun with that one today, those lungs get squeezed in that 12 minutes of work.  If you are hitting the Open WOD Thurs go easy on the split squats.  See you tomorrow

A) 3 min Row/Assault

Every :20 sec for 3 min

Walking Lunges

Inch Worms

Walk and kick opposite foot to opposite hand

1 Min Jog

        B) Every 1:00 x 10 Sets

1st- 6 Bulgarian Split Squats Right

2nd-6 Bulgarian Split Squats Left

C) “The Reflection”

45 Kettle Swings 53/35

35 Burpee’s to 6″

25/18 Row Cal

20 Dumbell Front Squats 50/35

25/20 Row Cal

35 Burpee’s to 6″

45 Kettle Swings 53/35

1203, 2018

Quick one tonight.  Trying to keep programming movements that I think are coming the first couple days of the week.  Keep your chests up and shoulders pinned on those deads.  Have fun!

A) 3 min Assault Row

Every :20 sec for 3 min

Ring Rows

Light Overhead Walking Lunge

Wallfacing handstand Hold

1 Min Jog

B) Every 2 min x 6 Sets

3 Snatch (Full or Power) Drop each Rep wait 2-3 seconds between reps


10 Min EMOM

1st-12 Alt Dumbell Snatch

2nd-30 Sec Assault at 90% (you should be breathing heavy off the bike but not ruined)

C) “The Crab Cake”

12 Min AMRAP

15 Wallballs  20/14

10 Chest 2 Bar Pull-ups(Scale to kip or ring row)

5 Burpee Box Jump Over 24/20

**** At 0:00, 4:00, 8:00 Complete 12 Deadlifts 225/155 (Fitness use Dumbell)

1103, 2018

Another great weekend of 0pen Wod’s.  Big props to Zack and Natalia both getting their first MU after they did the open then redoing it and Zack getting 2 and Natalia getting 6!  Imran Pr’ing his OHS….12 times.  Vanessa M also hitting multiple OHS Pr’s I believe.  Sully getting his first Ring MU since 2015! A whole bunch of good effort.  Remember we will be having a 38 North meet up at Brewster’s Sat March 24th at 3pm.  Kid friendly, family friendly, friend friendly.  Bring them all and lets have a couple of cold ones and celebrate this weather turning warmer.  I think we got a repeat coming this week.  I’m thinking either the snatch/pull-up WOD from last year or what we are doing tomorrow.  Have fun and fully extend on those HSPU.  We are continuing to keep those legs strong with step ups, we have thrusters coming at some point.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good morning

Light Bulgarian Split Squat

Supinated Bar Hang

1 Min Jog

B) 6 Min EMOM

1st-30 Hollow Rock

2nd- 40 Sec Sit-ups

3rd-50 Sec Plank

C) Every 2 Min x 7 Sets

Front Rack Step Up to 20″ Wave(Fitness use Dumbell)

8-6-4-8-6-4 (do not let other leg touch box until leg in use is fully locked)

go Heavier the second wave


8 Min to complete

3 handstand push-ups (sub Dumbell Push Press)
3 cleans 183/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans