Tues, Sept 2nd

I hope everyone enjoyed their days off, crazy how quick the summer was.  It feels like a lot of you are back into your school rhythms again.  Great teamwork today on our WOD, the partner switches were literally the fastest I had seen to date.  People got after it.  Got an old regional WOD coming at you tomorrow.  Find your hip on the muscle snatch!!!!!!!!!!!!!!  Do use weight that prevents you from finding that hip.

15 Min to find 2RM Muscle Snatch (drop each rep)


18 Min AMRAP

15 Box Jumps 24/20

12 Push PRess 115/75

9 Toes 2 Bar

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Mon, Sept 1st

Happy Labor day guys, hope you are enjoying this 3 day weekend.  Great open box today with big numbers.  I have been loving the energy of these open box’s.  Athletes are coming into work, and it shows.  Just one WOD tomorrow at 9:30am.  See you guys tomorrow

“Slash and Burn”

Team of 2


Run 400m then max effort medball (20/14) sit-ups 3 feet apart

1 Min Rest


Partner 1 Hold chin above bar

Partner 2 Burpee’s to the top of a 45# plate

If P1 comes below bar burpees do not count

1 Min Rest


Partner 1 Handstand Hold

Partner 2 Jumping Barbell Back Squats 45/33

Fast transitions!!!!  Post rounds separately

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Sat, Aug 30th

Finishing out the week with an old open WOD.  Come in to see how far you have progressed.  We will be offering a WOD on Labor Day at 9:30am, come in before you hit those BBQ’s.  The moving day is set for Sept 13th which is a Sat.  We will be closing down that weekend and we can use all the help we can get.  See you tomorrow

Open WORKOUT 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

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Fri, Aug 29th

Been another great week, lets end it right with one more WOD.  Got a chance to watch the first CrossFit Team Series WOD tonight at 7.  Pretty rad to see each athlete PR their 3 rep max front squat.  Take into account that each of these athletes worked all day then came and crushed two WOD’s back to back.  I know we all get caught up with the production of the Pro athletes these days.  The top women and men are amazing, and training is their life.  These days I am more impressed with the working athlete.  The woman or man who is a Dad/Mom, has a job, and then comes in to get after it.  This is what our sport is about.  See you tomorrow

Back Squat

2×3 @ 50% of 1RM

5×3 Reps @ 85%

“The Stranglehold”


10 Dumbell Thrusters 45/30

35 Double Unders

2 Min Rest


10 Ring Dips

10 Box Jump Overs 24/20 extend hips on top

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Thurs, Aug 28th

Excited to announce that our Box will be represented in the CrossFit Team series Rx division.  Coach Krista, Sean, Billy, and Lisa will be completing a WOD each week that will be ranked worldwide for “Team 38 North”.  There is no doubt these four will do us proud.  I will try to get a bunch of the community together for the last WOD they do together so we can cheer them on.  If you are interested in learning more about this Worldwide team competition check it out here https://teamseries.crossfit.com/.  See you guys tomorrow

Push Press+Push Press+Jerk x 6

“Team 38 North”

4 Rounds each movement is max effort

1 Min Row for Cal

1 Min Power Snatch 115/75

1 Min Push Ups

Running clock keep running total of all reps


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Wed, Aug 27th

Sorry for late blog guys.  Some crazy numbers coming out from todays WOD.  Heavy grace, at 165/115 dominated in 2:23 and 2:29 by Sean K and EJ.  Congrats to Erica H for hitting everyone of those DU’s.  Also big shout our to Marcus M who was on fire at the 9:30am this morning.  See you tomorrow

Weighted Ring Dips (1 full second locked out on top)/Kip Ring Dip Tech


“Sling Shot”

2 Rounds

4 Min to Run 400m Max effort Kettle Swings with remaining time

1 Min Rest

4 min to run 4oom Max effort Burpee Box Jumps with remaining time

1 Min Rest

Post each movement total separately(4 scores)

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Tues, Aug 26th

I think that halt snatch deadlift was the cause of some serious full snatch break through’s tonight.  Some some great positioning with the chest up and shoulders back when the bar was on its way to find the hips.  Tough WOD, but 66 athletes suffered together today.  See you tomorrow

“Heavy Grace”

30 Clean and Jerk Reps 165/115

5 Min Rest

“Annie” (15 Min cap do your best with those double under’s chip away)


Double Under


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Mon, Aug 25th

B Day shout out to Viv B.  Viv has been with us since year one and it has been a fun ride.  You can’t help but dig Viv’s energy and enthusiasm.  You never know what this girl is bringing to the table.  For example Viv started a movement to turn our 38 North X Mas party into a Twerk off which made me blush for two days strait.  Although it did not happen her passion, commitment, and love for twerking was evident.  Viv has had a constant evolution forward in the box.  Something clicked in this last year and Viv really started to become comfortable with a lot of the movements.  Happy B Day Viv, 38 North would not be the same without you.

Snatch Grip Halting Deadlift+Full Snatch x 7

“The Torpedo”

9 Min Acending Ladder

3 Overhead Squats 115/75

3 Chest 2 Bar Pull-ups (scale 2 reg pulls)


6 C2B






post total reps

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Sat, Aug 23rd

Big B Day shout out to Jaimee M!  Jaimee has been with us from the beginning and it has been a fun couple of years with her in this community.  From day one Jaimee’s technique was on point.  Jaimee has a background in yoga and it was a big advantage for her.  Jaimee is a Lawyer by day, Mother and wife at night, and CrossFitter somewhere in between.  Fun fact, Jaimee led the only protest in Our Lady of Loretto’s history as  a 6th grader I believe.  It has been great having you a part of this community over this last 3 years Jaimee hope you had a great B Day.  Great open box today pushing 16 athletes.  Over 60 made their way into the box today.  See you tomorrow

“Flat Tire”

50 Double Unders

40 Thruster’s 115/75

30 Burpee’s to stand

20 Front Rack Lunges 115/75

10 Strict Press 115/75

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Fri, Aug 22nd

Saw the numbers from today’s WOD, some crazy shit went down.  Jayson C 114 stait wallballs on his first round unbroken….WTF.  I saw athletes of all levels challenged themselves and pushed though those mental barriers.  What I love about workouts like this is you walk away knowing you can push past your previous mental barriers.  Maybe you thought you could get 10 wallball shots and you got 14, now you you can hit that number.  Got another good one to end the week.  Keep that chest way up on way down, you don’t have to break records on the dead tomorrow.  Stay perfect on the way down go a little lighter and get stronger.   For the WOD you have to be able to clean it to squat it.

Deadlift normal pull off ground then 3 full sec to reach bottom position



3 Rounds

12 Front Squat 185/135

21 Kettle Swings

400 Meter Run

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